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How the food itself? Do you feel hungry if you stay with it? I can't do this. I cannot think without sugar

Monday Workout 1 Run - 7mph, walk - 3.6mph, Incline for both is 3% 10 min warm up 8 x ( 1 min - run; 1.5 min - walk) 10 min walk Workout 2 run - 5mph, walk - 3.5mph 5 min walk, 2% incline "Up hill" 5 min run, starting with 2% incline and increasing incline by 0.5% every 30 seconds "Down hill" 5 min run, starting with 6.5% incline and decreasing incline by 0.5% every 30 seconds 3 min walk "Bonus" run - 1 min, 8mph, 0% incline 10 min walk.

Another app has been mentioned here is RunKeeper.

1. Get more potassium in your diet (banana?) 2. Too much pace for your current state of fitness or too long stride? 3. Bad shoos or bad technique? 4. Cold muscles (not enough warm-up). .... 99. Your body did not feel like running today Don't be discouraged. Take it easy (pace, stride). If the pain is persistent - take a break from running.

Friday I forgot to put on my pedometer after morning shower.... When I came back from work, 14k steps where waiting for me. It is almost 7 miles.... First workout: all walks - 3.6mph, 3% incline; all runs - 6.5mph, 3% incline; 10 min - warm up walk. 5 x (2 min run, 2 min walk) 12 min cool-down walk Total 3 miles, 42 min Rest 20 min. Second workout: all walks - 3.5mph; 2.5% incline; all runs 7mph, 1% incline 5 min - warm up walk 12 x ( 1 min run, 1.5 min walk) 5 min - cool-down walk Total 3 miles, 40 min Rest - 30 min 10 min walk - 0.6 miles and 14k steps done!

I think it could be a good topic in Food, Nutrition Diet sub-forum. It is hardly sub-forum by itself

My legs felt tired, I was in doubt how it will go today... But CCR's oldies helped... Higher speed of walking, more time of running.... Wednesday 5 Min warm up 3.6mph, 2.5% incline 5 x ( 3 min run - 5.8mph, 3%; 2 min walk - 3.6mph, 2.5%) 4 x ( 1 min run - 7mph, 2%, 2 min walk - 3.6mph, 2.5%) 11 min cool down 3.6mph, 2.5% incline Still far away from my goal 6.5mph, 3% incline for week 4, but I think I can make it now. But I want eliminate any chance of failing, so I continue my "baby steps" approach.

One of my biggest disappointments was that running (or other types of physical activities) did not give me weight loss. I also need to change my eating habits. Do not worry, any loss can easy be compensated by one or two slices of pizza . In fact if your body is lean and you grow some muscles you could gain some pounds.

I am using MapMyrun (Android). I've seen other apps have been mentioned here. http://forums.zenlabsfitness.com/topic/3493-where-are-the-stats/?hl=stats Or just search apps store for the app.

Good job, Blayne! Saturday: My legs were tired from previous day gym and morning lawn mowing. So I took it easy. Besides when I finish workout I already got 14k steps on my pedometer. Week 3.5 Day 8 5 min walk 4 x ( 3 min run; 2 min walk) 5 min walk All walks were 3.5mph 2.5% incline, all runs were 5.7mph 3% incline Update: Monday 10 Min warm up 3.5mph, 2.5% incline 2 x ( 5 min run - 5.8mph, 3%; 3 min walk - 3.5mph, 2.5%) 2 x ( 1 min run - 7mph, 2.5%, 1 min walk - 3.5mph, 2.5%) 5 min cool down 3.5mph, 2.5% incline 1.5 miles walk 3.6mph, 2.5% incline

Nope. The app is just a schedule. For stats you need to use another app.

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