Training for a 5k in 11 Weeks: Week 3


Today was day 1 of week 2 of c25k. It consisted of intervals of running for 1.5 minutes and walking for 2 minutes. This workout was actually quite  challenging for me for a few reasons. I did my workout before work today, and I did it fasted (meaning I didn’t eat anything before). I basically got out of bed and went straight to the gym. Normally I can workout fasted and be fine, but every once in a while it makes it hard and this was one of those days. I just didn’t have a lot of energy. I was also unpleasantly hot for some reason. I’m usually pretty warm as I workout, but the gym just seemed hotter today and my body was begging for some air conditioning. I must not have been standing under a fan or something.

Another thing was that my lungs just felt tight today. I used my inhaler once before exercise (as I always do) and also had to use it once in the middle of the workout, and I still felt a bit asthmatic. My heart rate was really high the one time I checked it (175bpm). This is the first time since I started this training that my asthma has provided a real challenge. It wasn’t enough to make me quit though.

What was almost enough to make me quit was the shoulder pain I was experiencing. My left shoulder was hurting and the pain radiated into my neck every time I ran. I’m not sure if it was poor form or if I slept on it wrong or what, but it only hurt during the exercise and it really sucked. I pushed through the pain because I really wanted to finish the workout properly, but it was very difficult. I also got a stitch in my side, but focusing on my breathing usually makes those go away.

This was the first time I’d ever worked out before work and I was curious to see how it would affect my day. I’d heard many people claim that working out before work gave them a lot of energy, but it didn’t do that for me. It just made me sweaty. I was still tired about half way through the work day like I normally am, so it didn’t really seem to make a difference.

I’ve decided to start providing a few more stats on my runs so that my progress can be tracked in a more concrete way than “I felt good during this workout” so here are my stats for today:

Distance Traveled Calories Burned Avg Run Speed Workout Time
1.45 miles 134 4.3 mph 26 min


I really didn’t want to go to the gym today but I went right after work before I could talk myself out of it. I was just really tired like I usually am and I really don’t enjoy my cross training days, but it has to be done if I want strong and healthy muscles. My shoulder was hurting earlier in the day but it didn’t seem to affect my workout. There was a woman that was being a total machine hog on the hip abductor machine so I had to do lying side leg raises instead. They’re plenty challenging though so it was fine, it just threw off my rotation is all. All in all, it was a decent workout.


I tried to get up and go to the gym this morning before work again but it just wasn’t happening. I was really tired and had no energy and moving was just hard. I had a lot more energy after work and went then. The workout itself was pretty challenging. I put up my hair and ran under a fan this time so I didn’t feel as hot, though I still sweated a ton. My shoulder hurt on and off again, but not nearly as much as last time. Around the 9 minute mark my legs started to get tired. Around 13:30 my calves were on fire and I had to walk at 2mph instead of 3mph because I just couldn’t take the pain. I got two stitches in my side throughout the workout, and I got a pretty bad headache around 18:30. I’m not sure why this workout was so much harder than the one on Monday. Maybe because I haven’t had enough time to rest. I’ll get my rest in this weekend and I should be fine.

I really took my time stretching after the workout today and it felt fantastic. I felt like I couldn’t stretch enough. My headache didn’t go away until I got home, but I did get really happy out of no where on the way home. I’m not sure if that was an endorphin release from the exercise or what, but it was awesome. My back had been hurting on the way to the gym from work and it also felt awesome after working out and stretching. All in all, it was a challenging workout, but I felt great afterward.

Distance Traveled Calories Burned Avg Run Speed Workout Time
1.46 miles 171 4.5 mph 26 min


Today blew. It took me twice as long as normal to get home, and by the time I got to the gym, I was in a bad mood and it was late. My boyfriend was waiting on me for dinner so I rushed through my workout and really just regretted going at all. I’m considering getting a gym membership closer to my work (I work 40 minutes away) and going during lunch or something because I’m tired of getting home at 8pm. It’s too late.


My workout was pretty good today. The run was easier than the other days this week. I decided to read a magazine during the walking portions which made time go by way quicker because reading is more entertaining than staring at a clock. Go figure. I did have some pain in my shins, but other than that, the run was relatively pain free. I was also able to maintain a 4.5mph running speed and 3.0 walking speed the entire time. I wouldn’t call it easy, but it definitely wasn’t as challenging and I’m hoping I’ll be ready for week 3. I did have a much larger breakfast and lunch than normal, so maybe I just had more energy today.

Distance Traveled Calories Burned Avg Run Speed Workout Time
1.52 miles 183 4.5 mph 26 min

Tip of the week: Cross training can be a good way to prevent injuries and ensure total fitness.

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