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http://www.zenlabsfitness.com/how-the-8020-diet-can-help-improve-your-health/ What Is The 80/20 Rule? The 80/20 rule basically states that you should be ‘on’ the plan around 80% of the time, which then allows you time to have freedom and flexibility the other 20% of the time. Most people when they first start out on a healthy eating plan expect themselves to be 100% healthy 24/7.

I’m running for my health. I’m 41 and married with 3 children. I have PMDD (look it up if you don’t know in case you have other women in your life with symptoms like mine) and I need to run to help me. My doctor wants me to lose weight before June or she will be putting me on meds for high cholesterol. I don’t want any meds. Im a former runner from my high school days, but it’s been a LONG time and the couch loves me. Im hoping I will not give up this race! My hope is to some day run a 1/2 this year. Why are you running?

Sounds like you have good motivation for running. Isn't it great when something as simple as running can help with health problems? My motivation is just to see if I can run a 5k. It occurred to me that since I can walk that far I might be able to run that far. The benefits of running, such as losing weight and better physical and mental health are added benefits.

Hello my name is smiley 2019, i am new to c25k app... i have choosen to do my first 5k run for 2019...i am 47 yrs old, weight 138, height 5'4... I am hoping to get tips on foods to eat and how to prepare for this...any help is very appreciated..

Today have completed week 6 and ran (rather jog) for 24 mins straight without break. Though could do 3 kms in 24 mins. Week 5 run was more difficult on first attempt but repeated it and was successful. But today uninterrupted run was better as had energy and strength to run for another 5-6 mins. Earlier was dead tired and out of breath but today was exhausted but still not reached the brink. The biggest advantage was "Mental Block". At start of every run when the levels were elevated , there was a voice which kept telling me " no you cant do it, its too hard, take it easy , donot over-exert ". This was specially on the uninterrupted runs when I was told "its ok take a break , you will not last that long as its too difficult"and I was scared to even try. I have realized that more than the physical , the mental state demotivates you but you need to conquer this Block. It was more pleasing to prove that voice wrong constantly telling me to give up. Its been a difficult journey for me since last year where I was 260 lbs + and today I am 215 lbs. I still have another 30lbs to lose to come to my ideal weight. C25K has also along with others has provided me the boost and motivation in my journey. I am able to do things that I couldnt even think earlier. I am now able to set more goals and feel more confident in achieving them than ever before. The next immediate milestone will be a 5K race by the end of Feb which I aim to complete in 35 mins. Last year when I competed for the same, I had completed the same race in 57 mins hence want to return back with a vengeance.

Hi ! I too had started week 8 and infact towards the end of it. I am actually doing a little beyond 28 mins and trying to complete 30 mins or 4 Kms. After 2 attempts with timing of around 32 mins approx , I did 4 kms in 30 mins on my third run. I have planned to progressively increase my running time by 5 mins each week and tomorrow would be doing 35 mins while maintaining the speed achieved on the last run. To add to what after C25K , I have downloaded Nike run club which also has different types of runs that varies around. There is focus on increasing speed and also distance in the program. My first goal is to run 40 Mins straight and also complete 5 K within the time. By next week will be able to do so and then incorporate the training program in Nike run club to increase the speed and tempo. You can customise stuff also and plan your entire week run on the same. As per slow , speed will come soon as I could discover. When we started the program we were at 90 sec of walking and with minute of jogging, but today we are at over 25 mins of jogging non stop. So my experience now says build the distance and then speed will follow.

So true about conquering the mental block. I start week 8 in the morning, January 28th. 28 minutes straight running. I don't know what I want to do after the program. Maybe go back to week 5 and run program for the distance instead of time. I am slow. My 5k is at the end of march...

Today i completed 30mins jogging. The pace is still a bit slow. I could do 4kms in 30 mins. But still very much happy coz I couldnt even run 4 mins at start of the program. With balanced diet I also reaped sweet benefits of weight loss. Took me almost 12-14 weeks to reach 30mins. Although there have been some delays due to injury but I did not quit and hence completed it. Since my stamina was too less, alternate day jogging was not sufficient and so I used to jog daily(except Sunday) upto first 5 weeks. Also repeated the week wherever needed. Week 5 is toughest but remember not to quit and repeat if necessary. Every week seemed tough and hard to finish. But the thumb rule was not to quit and repeat until you finish a target week. Dont forget pre and post stretches at it helps prevent injury and helps in recovering. Take a break whenever legs are sore or in deep pain. Best thing about the app is its breakdown to achieve the target. Must say its very skillfully developed. Thanks C25K :-)

HI .. I just completed week 5 yesterday and totally agree with you that it was the toughest. The idea of 20 mins jog without break petrified me through out the week. The 5 mins and 8 mins runs were difficult but was proud to complete the 20 mins jog with yes a 30 sec walk. Did not think I could do it but did so. Pace of my work out is also almost same as you and probably tad slower. Now that I crossed week 5 last day I do believe that I have at in me to finish the course. My goal is also the same as yours ie finish 5K in under 40 mins and then work my way to reduce time from there. I am aiming to participate in a 5K run by middle of Feb if n only if can start to run in under 40 mins. I am also after the runs doing strength training at my local gym but need to up my game in same. Maybe we can share info n data with each other to keep ourselves motivated and better advised.

Thats good. Week 5 is crucial. Last day would seem very tough but its possible when you do it and its a good confidence booster. The key is not to take breaks in the program. If any day cannot be done, it should be repeated. I had many previous attempts where i stopped the program. This time i was determined not to skip and hence completed it. Now am working on completing 5k in 40 mins and then in 30 mins before switching over to a bigger plan. Reducing 35lbs over 6 months is awesome. How much do you cycle and at what speed ? I also do cross train with cycling for about 25kms with avg speed of 18-20kmph.

Fantastic! I am on week 5. Restarting week 5 tomorrow . I was on vacation for 5 days, came back and did two of the week 5 days and decided to just start the week over, so that day 3 ends on a Friday! I cross train with cycling. Down 35 lbs over 6 months...

Just finished week 4 day 3. Found day 3 more tolerable than day 1 of this week which means program works I believe. Walking at 3.5. Running the 3 min sections at 6.0 and the 5 min sessions at 5.5. Found that helpful. Day one of this week I did all the runs at 6.0 and had to stop on day one with just one minute left of running. 51 year old heart attack survivor and triple bypass. New pipes holding up, feel good. Will see how week 5 goes that I have read so much about on here. That’s up next.