Guest Post: C25K Week 3

It’s week three, and Dayle is back to share more of her experience with us as she continues on with the Couch to 5K program!


One thing about the app that I’m not completely happy with is the mileage tracking feature. While it gives you a map of where you’ve gone, I’m not entirely sure it is logging the distance correctly. It could very well be related to the GPS on my phone, and have nothing to do with the app, but when you take the same route each day and the distance reported is different, it is a little unconvincing. This is something I’m going to keep an eye on and maybe track the distance in my car for a frame of reference. The good news is that when you log each session, the app allows you can manually enter the distance if you want, which is great for the days you have to do the workout on a treadmill (which came into play for me this week).

The Week 3 sessions looked like this:

A brisk 5-minute warmup walk. Two repetitions of the following: Jog for 1 ½ minutes, Walk for 1 ½ minutes, Jog for 3 minutes, Walk for 3 minutes. Then a 5 minute cool down walk.

These took a week and a day for me to complete. I completed Day 1 on Sunday, which I prefer, because I can do the workout whenever and put in the time to stretch before and after. It just seems so much better when I’m not rushed. On Monday, I left on a work trip that took me into a different time zone and consisted of an entire day of travel followed by two full days of meetings. I refused to allow myself to use this trip as an excuse to miss workouts. So, I took my workout clothes and shoes with me. On Tuesday morning, I got up early and headed down to the hotel gym…which gave me a sense of pride in my level of dedication. I quickly discovered that I am NOT the only person who travels and keeps up with their exercise (silly girl). The tiny gym was packed and every single machine was being used. I hadn’t even considered this as a possibility!! I waited about 10 minutes, hoping someone on one of the treadmills would finish soon. No such luck. Once again, I found myself dealing with the issue of time. I had meetings to get to, and knew that if I didn’t start my workout soon, I wouldn’t be ready on time. So, I had to give up on the morning workout. But I quickly began thinking of how I could arrange the end of my day to get back down there. And I made it happen.

In keeping with the every-other-day approach, my next workout should have been on Thursday. But I was traveling again that day, and heading to Las Vegas for a weekend of fun. Suffice it to say, the weekend of fun won out and I went 5 days before doing Day 3 this week.

Week 3 Day 3 was the worst! I am really hoping this is something every runner can expect to encounter at some point, but at the beginning of this session, I tripped on the curb and fell down. It was truly one of those “falling in slow motion” experiences. As I realized I wasn’t going to recover from the trip, I told myself to not fall on my hands because I knew it would hurt. So, the only other option was to fall onto my knees and THEN my hands. (Although it felt like slow motion, obviously there wasn’t time to decide on a rational approach.) Ok, so I was super embarrassed, because I was certain there were people not too far away who had seen me go down. Fortunately, I was still wearing my earbuds and didn’t hear if they asked if I was ok. I just got up, dusted myself off, and kept going. It wasn’t until a few hours later that I started to feel an ache in my side, as if I’d pulled something. I laughed again at the situation, thinking this was the universe’s way of keeping me grounded…literally.

All of that being said, Week 3 is when I began to feel the true impact of the increased amount of jogging. Maybe it was the cooler temperature outside. Maybe it was the fact that I was traveling and exhausted. Maybe it was the amount of time that passed between sessions. Or maybe it was a combination of all of these things. But Week 3 Day 3 was the hardest so far. Maybe I was distracted by the fact that I had fallen down at the beginning of the run and wasn’t really focused. But no matter what the reason is, I am NOT giving up and will push on. But I am seriously considering repeating at least one of the Week 3 sessions before moving on to Week 4. I want to make sure I can complete this level with less of a struggle before pushing myself to the next.

Onward and upward!


Keep up the great work, Dayle! We’re looking forward to week 4. 🙂

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