5 min warm-up / 60secs running / 120secs walking / 60secs running / 120 secs walking / etc.
For details, visit the the From Couch 25k website.
EDIT:
oops, I just realized, it should be 90 and not 120secs walking. Ok, lets say I also found some online ressources which recommend no more than 5-10 secs running during the first week. Might turn it up a notch next week though. :-D
Last saturday I mastered the first workout. I start the workout right at my door and while running/walking in the evening I see ...
... people matching companies' cooperate designs.
... bins with information overkills (some people commented earlier how clean the streets are. Maybe it is because you can call them? ;-)
... Caran d'Ache fading(yes, I am cheating, this is not evening light.)
... a close up around the corner
... and again the beautiful lightInformation in the Object
And: there are a lot of clocks surrounding me. In Vienna you don't need a wrist-watch, so you would need some other excuse why you need that Rolex, take a look:






