Rob129

That doesn't sound too bad. You were out moving which is way better than being on the couch. You can do this..

Hi Alex, For a treadmill, the incline should be set at 2-3%. As far as skipping ahead, you surely can do this if you are able to, but sticking to the program will help to insure you have built up a base level of fitness in a progressive manner. It also wil help to prevent injury since running is a repetitive sport. The extra time will let your body adapt. The speed portion is something that you'll need find your way into. If you can carry on a conversation while running, you probably have the speed just right. Rob

Walk fast during the parts it says to run is perfectly fine. Just moving is the key. As your fitness level increases, you can repeat the program where you run or jog. Enjoy the program. Rob

Hi Stu, Don't worry about the distance; run during time periods when you are supposed to. The pace will come. I track my pace with a Garmin Forerunner, however, a lot of people use the mapmyrun app. For my first 5K in February, my target is under 25 minutes. After finishing the 10K app I've been increasing the distances & adding in some intervals. Rob

thanks

Most run say MWF with strength training on Tuesday,Thursday, Saturday and resting on Sunday. I run 3 - 4 days week; with some strength training.

Set the incline to 2%-3%. This will help to mimic running outside.

Welcome - you can do this. The app is super - it leads you at a good pace without being overwhelming.

Good job!! You can do this. Getting this far is a huge success. The next one will get easier as your muscles start to adapt. Rob

11K - took 1 min off of the 10K portion...

I would move on the with the program. Building up the endurance will improve your pace. Once you have a good foundation (say running for 30 minutes to hour straight), mixing in some intervals will help ( say one workout a week). Good job with making it this far... Rob

How is it going?

They are brutal...good job. I'll be doing them for the next month in prep for my 5K in Feb.

They are brutal...good job. I'll be doing them for the next month in prep for my 5K in Feb.

Welcome. Great job with the weight loss - thanks for sharing. You'll do great with the app; running feels great & I believe it's good idea to set some goals around what you want out it. My goals are to lose weight (half way to my desired weight), run a 5K in 21 mins, and run half marathon in under 2hrs. Post up your progress!! Rob

Jake, good job. You've got this!!

Couple of thoughts- You should try strengthen your core muscles. A weak core can cause your body to compensate in ways that lead to soreness and injury. I stretch out my muscles frequently, this helps out a bit Check into getting properly fitted running shoes; a stability shoe works best for me. I am aheel striker with a tendency to over-protanate. Vary your routine - I run a mix of hills and different directions in my neighborhood. Try some strength building exercises. When I performed some lunges a few months back I realized that my hamstrings were very weak compared to my quadriceps. Take a rest day if you need it.

My legs felt like lead. I'm going keep doing them one work out per week...whew

My legs felt like lead. I'm going keep doing them one work out per week...whew

If put your mind to this you can do it. I suggest you start a thread in the accountability section. This will help in getting some fitness buddies. Getting restarted was the toughest part for me. I enjoy running so it's not too difficult to get out there, but at 4:00am I sometimes have to shut my brain off and go.

Most do every other day with a rest day (or cross training). Welcome, Rob

Thatt will come - good job.

Super

It' looks like you have a good set of goals with weight and the pace. If you stick with it you should be able to run 10K in under an hour. I just finished the 10K app and have started training for a half marathon.

First interval went well; the rest were slower. My legs were heavy. I think losing the remainder of the weight will help out significantly.