Couch To 5k Week 2

Congratulations on completing week 1 of the couch to 5k program! You've already made great progress, and week 2 will continue to build on your success. This week, you'll start to increase the amount of time you spend running. Don't worry if you don't feel like you can run for the entire time - just keep at it, and you'll gradually get stronger.

Here's a breakdown of week 2:

Day 1: Run for 90 seconds, walk for 2 minutes, repeat 6 times.
Day 2: Rest.
Day 3: Run for 90 seconds, walk for 2 minutes, repeat 8 times.
Day 4: Rest.
Day 5: Run for 2 minutes, walk for 3 minutes, repeat 5 times.
Day 6: Rest.
Day 7: Run for 2 minutes, walk for 3 minutes, repeat 7 times.

As you can see, the running intervals are getting longer and the walking intervals are getting shorter. This is a gradual progression that will help you build up your endurance. If you find that you're struggling to complete the running intervals, don't be afraid to take a few extra walking breaks. The most important thing is to keep moving and to listen to your body.

Here are some tips for week 2:

Start slowly. Don't try to run too fast or for too long at first. Gradually increase your speed and distance as you get stronger.
Listen to your body. If you need to take a walking break, don't feel guilty. Just listen to your body and rest when you need to.
Stay hydrated. Drink plenty of water before, during, and after your runs.
Find a running buddy. Having someone to run with can make it more fun and motivating.

Week 2 is a challenging but rewarding part of the couch to 5k program. Just keep at it, and you'll be surprised at how much progress you make.