torus_ot

Hi. Click on the any day in the schedule and you can see the description. Welcome to the program!

Now I know what is FAI! (Thanks google) What exercises are used to stretch hips?

Jason, it is very individual. I would start with W5D1 and see how it feels. It is OK to repeat day(s) or week(s)

Week 3, Day 3 (Speedy version) Completed Week 3. I did 1 mile walk before and after workout (3.5mph, incline 3%) Workout itself : All walks are 3.8 mph, 4% incline. 5min walk 2 x ( 1.5min run - 1.5min walk; 3min run - 3min walk) Runs were 6.5 mph with 3% incline. Extra 2min 7mph run with 1% incline 5min walk Barely make it though last 3min interval, but after 3 min walk was able to do extra 2 min run. The 7mph with incline 1% felt better than 6.5mph with 3%. But I have my doubts about week 4's, 5min runs. in this tempo with such incline.... Total time is 1h3min, distance is 4.33 miles

That is about right numbers when I started (Dec.2015). Now 3.0mph is too slow for walking... You will get faster, just keep moving...

Did you grow some muscles? I think .6 is too small fluctuation to be concern with...

blizowman Sorry to here that you have problem. I would definitely slow down. Before running again start walking->speed walking->power walking. Increase your speed and distance slowly. When you can walk with no pain 3.8-4 mph try to jog with the same speed. If your ankles and knees can tolerate this then use this speed and try C25K again.

We all started like this... But staying with the program you will succeed!

I always have my water with me, but ... I do this on the treadmill

blayneFor myself I come to conclusion that I need to loose more pounds before I can do longer distance runs. Otherwise it is too much load on my joints. I will do 5ks + walk +gym + bicycle to burn calories, and get healthier. When I loose 15-20 more pounds I will try 10K again.

Week 3, Day 1 (Speedy version) Took 10 min warm um and 10 min cool down before workout: All walks are 3.8 mph, 4% incline. 5min walk 2 x ( 1.5min run - 1.5min walk; 3min run - 3min walk) Runs were 6.5 mph with 3% incline. Extra 2min 7mph run with 1% incline 5min walk Last 3min run interval was very difficult, but I manage to push through and after 3 min walk I was ready for the extra. Total time (with my prolonged warm-up and cool-down) 48 min, 3.5 miles... UPDATE - Apr 06, 2016 (instead of creating new post) Week 3, Day 2 (Speedy version) I did 1 mile walk before and after workout (3.5mph, incline 3%) Workout itself : All walks are 3.8 mph, 4% incline. 5min walk 2 x ( 1.5min run - 1.5min walk; 3min run - 3min walk) Runs were 6.5 mph with 3% incline. Extra 2min 7mph run with 1% incline 5min walk This time last 3min interval was bearable, I did not have any doubts about going for the extra running interval. Total time is 1h5min, distance is 4.35 miles

And this is your answer! I have been told that best way to increase the speed is to increase your distance per week. Other way is to do interval training. That is what I am doing - repeating C25K from the start but with bigger incline and faster speed for walks and runs.

You are welcome! Don't forget to do walking and stretching in between!

Well, two weeks done with bigger incline and faster speed. Looking forward to week 3. I think setting new goal is always good for the "mojo". I tried week 9 and did not like it (my joints were objecting very loudly, I could hear them ). Now I have my new target - faster C25K, but my main goal is loosing more pounds.

Good numbers! Congratulation to you!

5 min warm up + 20 min ( 8x (1min+1.5min) ) + 5 min cool down = 30 min total So yes 20 min of switching plus 5 min walking before and after. I usually walk more before and after since I need more steps to get to my daily goal.

C25K - "Couch to 5Km" is suggesting that you should do workout 3 days per week, taking rest day in between. Of course. if your fitness is good your body can take more than that.

Hy Mandy. Yes the workout _should_ have rest day between them. Use the rest day for walking (my pedometer is mandating to walk 13k steps every day ), stretching, core and strength exercises.

Week 2, Day 3 (Speedy version) I walked 1 mile before and after (19 and 17 min). 5 min - walk (3.8 mph, 4% incline) 7 x { 90 sec - run (6.5 mph, 3% incline), 2 min - walk (3.8 mph, 4% incline) } I added one more interval then required. 5 min - walk (3.8mph, 4% incline) Total was 4.8 miles. I am thinking to add interval training day on this Saturday. And I am still worrying if I could keep these inclines for the week 3.

Congratulations! It is a big step, I agree. Now you know that you _will_ complete the program!

Just select the day you want to start, press and hold it for few seconds.

I would say go for a week 2! You have to challenge your body. But it is OK to repeat days and weeks. If you are really afraid (as I was) you can repeat week 1 but add one more interval to the running.

It is very easy. press and hold week 1 day 1 and program will reset to the day 1 and all 3 days in the week 1 are the same. You can actually choose any day in the program this way but I suggest stay with the program - it is important to increase endurance first.

All three days for week 1 are the same! I would suggest stay with the program.

Week 2, Day 2 (Speedy version) Well it is speedy for me.. Yesterday I was demoralized, my self-esteem was obliterated to dust... I went to the gym to get my 10miles on the exercise bike and reach my goal of steps for a day. Next to me girl was walking on the treadmill, she was only 5'2". She was walking 4-4.2 mph with 10% incline! Yes, I understand she was about half of my age and she was doing it for awhile... And then she set speed to 6.5 mph and start TEXTING on her phone! Fortunately all I need was 1mile walk on the treadmill and then I retreated to the strength machines circle. Today I have repeated the W2D1 almost to the point. I did not do 20 min walk at the end since I already got my targeted number of steps for today.