torus_ot

Thursday, Week 3.5 Day 7 1 mile walk 3.5mph, 2.5% incline Workout: All walks 3.5mph, 2.5% incline 5 min walk 4 x ( 3min run - 5.7mph; 3%incline, 2 min walk) 4 x ( 1min run - 7mph, 2.5%; 2min walk) 5 min walk

You doing great. Go forward. Use repeats if you are stuck and cannot complete the day or you want to improve your pace.

Tuesday, it is supposed to be "rest" day. But I took little vacation Friday-Monday. So here is my workout: 40 min, 10 miles on the exercise bike with 1 min burst every 2-3min. 40 min "walk and run" - I did 10 x 1min run intervals with 7mph and 2.5% incline. Last interval was actually 30 sec 7mph and 1 min 7.5 mph. I think I am getting closer to my target W4 with 6.5mph and 3% incline....

Week 4 is 75% increase in running time. When I did in my first pass of the C25K I did it with very slow pace. Now I am trying to do it with 6.5mph, 3% incline and was not able go through W4D1 (even doing "bonus" run interval whole Week 3). So now I am doing 3.5 (my invention ) week: 4 intervals 3min run+2min walk. In you case I would try first W4D1 but as slow jogging as you can. If you out of breath it is good indicator that you are running too fast. I would also try to stick with 3 workouts per week. Also for me it was very helpful to do "bonus" runs at the end of workout, before cool down. It helps me mentally to be ready for next exercise day.

Treadmill is easier. . I think it is 80% of mental problem. I know, I did it too, and more then once Try this: instead of 8 min run do 5 min. You already can do it and you know that you can do this. At the end of 5 min run make a decision jog 30 sec more. At the end of 30 sec force yourself for more 30 sec. See how far you can push yourself Do not look at the timer, listen music, think about anything else but finishing... And it is very important to remember: It is OK to walk to complete the run. Do not feel upset about it!

Did you try to reduce your pace?

Stlrsfan11) Reduce the pace. 2) Do shorter strides. 3) Try to relax calf muscles of your leg when it is in the air (backstroke). Do not feel bad that you are walking the part of the running interval. The endurance will come..

"It really just depend on what you are capable of... Start with jogging and slow increase the pace. The app is just "schedule", guide to the running. You can do time interval or (if you are more fit) you can do distance.

My rest day even worst Yesterday I did 10 miles on the exercise bike, 3 miles of power walk with 7 burst of 7mph x 1.5min, 30 min strength machines and 20 min sauna. Today workout was easy (let's call it W3.5D5). I reduce the walking speed, increase the running speed and keep incline 2.5. 17 min 1 mile walk before workout ---------------- 5min - walk 3.5mph,2.5% 4 x (3min - run 6.1mph, 2min - walk 3.5mph) 2.5% 1.5min bonus run 7mph 1% 6min - walk 3.5mph,2.5% Good news- my weight scale finally dip below 200! Unfortunately I will have to skip workouts these Friday-Monday - heavy traveling (including fishing, eating and drinking )

From the forum page? Just hit the "forum" button again...

OK, original article is here: http://www.kurzweilai.net/just-1-minute-of-intense-exercise-produces-health-benefits-similar-to-50-minutes-of-moderate-exercise Shortly: Canadian scientist took two group of men. One was doing three 20 sec burst interval with max speed and 2 min low intensity cycling Second group was doing 45 min moderate intensity cycling. Both group have 3 min warm-up and 2 min cool down. After 3 month both group show similar 19% improvement in cardio-respiratory fitness (peak oxygen uptake) So first group was spending 10 min daily, second group was doing 50min workout. I tried it and I can do 30sec burst with 8mph with 2 min walk easily 4-6 times (15 min) or I can run 5.8mph for 35-40 min. What do you think?

Catherine, good for you! My workout today I called Week 3.5 Day 4 The goal is get myself to the week 4 with run speed 6.5 and 3% incline. This time I tried to increase incline: 17 min 1 mile walk before workout ---------------- 5min - walk 3.6mph,2.5% 4 x (3min - run 6mph, 2min - walk 3.6mph) 2.5% 1min - run 7mph 1% 5min - walk 3.6mph,2.5% ---------------- I tried to do 6.1mph with 2.5 incline and it was to much for me.

Yes, every other day! But do other thing on between: walking, stretching, strength exercises

As I found out I am not ready to do week 4 with chosen tempo: Runs: 6.5mph, 3%; Walks: 3.8mph, 4% On another hand the Week 3 was quite easy. Apparently 78% increase in running time is too much for me. After 10 days of break from running (ankle problem, but I did not stop walking all days) I constructed for myself Week3.5: 4 repeats 3min run, 2 min walk and of course standard 5 min walks before and after Monday: (1.5mi walk before workout) All Walks 3.5mph, 2.5% incline. All runs 6mph, 2% incline Walk 5 min 3 x (Run 3 min, walk 2 min) Run 5 min, walk 2 Walk 6 min Tuesday: (1mi walking before workout.) 5min - - 3.6mph,3.5% 5 x (3min - 6.1mph,2%; 2min - 3.6mph,3.5%) 5min - - 3.6mph,3.5% Friday (today): (1.5mi walk before workout) All Walks 3.6mph, 3.5% incline. All runs 6.1mph, 2% incline Walk 5 min 4 x (Run 3 min, walk 2 min) Walk 5 min Week 3.5 is done!

I can't believe the forum is working again....

I cannot run/jog because of ankle problem. I walk as fast as I could. I actually like walking more than running. It is definitely more gentle on the joints then running. But walking is taking more time then running if I want to burn the same amount of calories. Go for walks!

The C25K does not do tracking distance (AFAIK), although it ask about GPS turn on every time. Most people use another app for tracking distance, MapMyRun or similar.

Catherine, you doing great! I wish I could run too. That is way to do it! My left ankle and right cramping calf did not let me run on Friday and today. I went for walking. 1h 21min - 5 miles, average incline is 3% Last 2 miles were 4mph and last mile I was doing with 5% incline.

W5D3 is only 25% increase in run time (second biggest). W4D1 holds the record - 77% increase.

Try to jog instead of run - reduce your pace!

Welcome back! Forum has plenty of tips and stories to motivate!

Take it slow and just start exercising AND changing diet. Listen to your body but push it forward! If you can run 60 sec, try to do a little more, etc. Feeling sore is OK, pain - reduce the pace or take the rest day.

Yes, it is OK to repeat days and weeks. Most of the time it is because they cannot complete the workout or they do not like how they feel after completion or they trying to increase the pace.

To bad that this quote of tricky Dicky Yesterday I did not feel to run at all, I was still tired from previous day at the gym. But I walked: 1.1 mile - 21min, 2.5% incline (barefoot) 4 miles - 1h 3min, 4% incline. I am still recovering mentally after last Monday defeat.... I hate this as much as I like making my goals.

Week 4, Day 1 (Speedy version) I failed it.... I have reduced the incline from 3% to 2.5%, I took longer walks after second and third run and yet I could not complete last 5 min run with 6.5mph speed Took 1.2mi walk before and after workout. The workout itself was: walks - 3.8mph, 4% incline; runs - 6.5mph, 2.5% incline. I was able to complete workout by walking last 3min from 5min run Total time 1h 15min, 5.2 miles. Then I did little "math". Here is %% increase in running time in descending order: From......To ..........Increase W3D3 - W4D1 78% !!! W5D2 - W5D3 25% W6D3 - W7D1 14% W1D3 - W2D1 12.5% W7D3 - W8D1 12% Even if I count additional 2min runs, I was doing all week 3, it still be 45% increase in running time. There is also -10% drop in run time from W5D3 to W6D1 I felt that Week 3 was on the border of current strength. I think I will either repeat Week 3 or construct some intermittent week to help me prepare for week 4. "Defeat doesn’t finish a man -- quit does."