torus_ot

But you are not alone! This forum is quite a company! Keep posting your progress (It was and it s a good motivation for me)!

Unfortunately C25K is just a schedule program, nothing more.... To keep your history you will need other app. many recommend the MapMyRun, but there are few you can try....

Yes, the program is 3 days per week exercise. Other days you should do walk/stretch/strength

Monday Walk and run in mixed intervals (songs in my playlist): 3.8mph walking speed and 6mph running, both are with 3% incline, Total distance 5.5 miles, running 3.06 miles (running intervals: 0.4mi, 0.52mi, 0.56mi, 0.38mi, 0.8mi, 0.4mi ) Tuesday Total 17800 steps including:. 2.5 miles on threadmill and 5mi on the ex.bike. Wednesday Walk 0.5 mile Run 1.6 miles Walk 0.5 mile Run 1.6 miles Walk 0.5 mile ------- walk - 3.6mph, run - 6.0mph, incline 3% for both. Thursday 5.6 miles - ex.bike ~20min Walk 2.6 miles 3.6mph, 3.5% incline Friday My ankle decided not to run today. But I got my 16k steps daily. Walk 3 miles - 3.6mph, 3% incline

Happy to hear this. Take it slow.....

Oops. I forgot to mention one more (no joke) - I am using it to build courses for the bike rides. 1. Open the Google Maps (I think smartphone will be difficult to use, you need a computer) 2. Select start point 3. Select "Direction to" and select the farthest point of your run. 4. Select hiking type (or biking) Move the points to your path (zooming will be useful) Add destination points if needed.... AND do not try to find the distance feature in C25K or C10k apps. They are just simple schedules with voice. HTH

My first goal was to complete the program at any speed I can. The total moving time was more important then the distance. Now I am working on my speed.

DeeB, start with walking and try slow jogging. Do not rush. These extra pounds, we are carrying, can do a number on our joins...

I did it on treadmill and continue do it on treadmill. It is easier than outside (I was told). Set the incline to at least 1%, my settings now 3% or more.

just press on the day you want to do twice. You will be asked to reset to this day.

Android: To get to the forum - press on the symbol "quote" at the bottom of the app (third icon from the four icons) To close the forum and go back to the app - press it again.

That was me... When I started my second C25K with faster walk, faster run and bigger incline I was doing fine. Until Week 4 which I failed. I was trying to understand why it happens. Week Running time Increase to previous day 1 8min -- 2 9min 12.5% 3 9min 0% 4 16min 77.8% 5.1 15min -6.25% 5.2 16min 6.7% 5.3 20min 25% 6.1 18min -10% 6.2 20min 11.1% 6.3 22min 10% 7 25min 13.6% 8.1&2 28min 12% 8.3 30min 7.1% I would suggest that week 4 should be 3x4min runs - total 12 min. It will make the increase in running time 33% from week 3 to 4 and 25% from week 4 to 5.

Switch from the week 3 to the week 4 is the biggest jump in running time 75% of whole program! Even dreadful W5D3 20 min run does not come close to it. Stick to it, you will feel wonderful when you overcome it, and you will!

Monday Walk 5 miles - 3.5mph, 3% incline Tuesday Exercise Bike - 5 miles, ~18 min Walk 0.5 mile - 3.5mph, 3% incline Run 3 miles - 5.7mph, 3% Walk 0.5 mile - 3.5mph, 3% Arm and back strength machines ~ 25 min. Wednesday Morning walk 2 miles - 3.5mph, 3% incline Evening walk 3 miles - 3.6mph, 3% Thursday Exercise bike - 5 miles, ~ 19 min. Walk 0.5 mile - 3.5mph, 3% Run 3.2 miles - 5.8mph, 3% Walk 0.5 mile - 3.5mph, 3% incline Arm strength machines ~ 20min Friday Just regular daily 15k steps. (1 mile in the morning, 2.5 in the evening + the rest of the day 'activities') Saturday Morning walk 2.5 miles, 3.7mph, 3% incline Afternoon gym: Exercise bike - 5 miles, ~ 18 min. Walk 0.5 mile - 3.5mph, 3% Run 3 miles - 6.0mph, 3% Walk 0.5 mile - 3.5mph, 3% incline

Oh! You are all equipped for success! Good luck and keep posting your progress! May I suggest that your struggle with W1D1 is more in your head? Also try to reduce your pace to the "I cannot jog slower than this"

Megan There are plenty stories like yours on the forum. Sorry, but you are not unique in this sense.... In you case I would continue work on the week one. It is OK to repeat it as long as you needed. It will not be easy, but good things always require some efforts. You will feel great about yourself when you can complete the week one with ease and it should take 2-3 weeks if you stick with the program. Also walk every day. You need to walk 5 miles per day and as most sedentary people you likely doing 1-2 miles at most. Use your smartphone as a pedometer, start with 3000 steps daily and get to the 10000. Give up stairs and elevators , park you car as far as you could, walk around the table, etc. Kudos to you for sticking with your change of the dietary habits!

Yes, but don't get injured. I was adding "bonus" run intervals to get more....

1. Install MapMyRun on your phone and turn on GPS 2. Roughly 2000-2200 steps is one mile, unless your stride is really big 3. Friend with bike and bike odometer 4. Use your car odometer if you are running along the road 5. Rope

Definitely the rest days are necessary for most of us. But if your muscles are trained to such load, the everyday run will work for you. It is my understanding that "every other day" schedule is for couch potatoes like I am.

Very reasonable goal and achievable too. Good luck!

Monday Walk 5 miles - 3.6mph, 3% incline Tuesday Exercise bike - 5 miles (~20 min) Walk 1 mile - 3.8mph, 3% incline Run 1 mile - 6.0mph, 3% incline Walk 0.3 miles - cool down Arm and back strength machines ~40min Wednesday Walk 3 miles - 3.6mph, 3% incline Run 1 mile - var. speed 4.5-5.4mph (+0.1mph each 0.1 mile), 3% incline Walk 0.6 mile - 3.6mph, 3% Thursday Walk 1 mile - 3.6mph, 3% incline Run 2 miles - var. speed 5.0-5.9mph (+0.1mph each 0.2 mile), 3% incline Walk 1 mile - 3.6mph, 3% Friday 5 miles - exercise bike (~20min) 2.5 miles - walk 3.8mph Arms and back strength circle (~40 min) Saturday 5 hours fishing (0 fish) 3.5 miles walking - 3.6mph, 3% incline Sunday Walk 0.4 mile - 3.6mph, 3% incline Run 2 miles - 5.6mph, 3% Walk 0.4 mile - 3.6mph, 3% Run 2 miles - 5.6mph, 3% Walk 0.4 mile - 3.6mph, 3% ( For me the distance intervals are more easy to do mentally then time intervals. I cannot explain it...)

+5miles walking.

Days 1-3 in weeks 1 and 2 and 3 are the same. So keep it up, build up your endurance. And it is OK to walk or repeat day or week. You have started and it is huge step by itself. Now the next step is keep trying until you can jog the whole program through. Trust me, you will like this feeling of achievement!

About 8-9 weeks But, seriously, it depends on what result you are looking for

I would go with week 5 and, if it is too easy, you can always add "bonus" interval(s)