torus_ot

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."

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!