torus_ot

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.

Hi Stella, I am trying to keep myself motivated by posting my progress on the forum. I think it would be helpful for you too and we will watch how you doing

Hip pain is sensitive topic for me. Every time after run my hip joints are painful next day.... Found this video and I think it has some good points:

Hmm... She is definitely a drug dealer...

Did you notice that we got new moderators here? How about to introduce yourself? We have special sub-forum for this

CherryCherry5 I would also suggest to reduce your pace. Jogging with the speed of walking - this is how most people here started.... When I was started my first round I was jogging with 3.2-3.5 mph (for you Canadians it is 5.1-5.6 km/h ) Now I can walk with 3.8-4 mph. I am doing my second round of the C25K (faster then first one) and I still do not like to run. But I like the feeling of achievement!

I am also not a morning person. I tried and I felt tired all day after morning exercise. So I give up. There is only one reason that can wake me up early - fishing

Week 2, Day 1 (Speedy version) I took 20 min warm-up walk 1mile. Then I started my work out: 5 min - walk (3.8 mph, 4% incline) 6 x { 90 sec - run (6.5 mph, 3% incline), 2 min - walk (3.8 mph, 4% incline) } I added 2 min endurance run at the end (7mph, 1% incline) 5 min - walk (3.8mph, 4% incline) And I took again 20 min walk to feed my pedometer. Total is 1h 13min, 4.8 miles.

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I have tried to start 10K (week 9) after completion C25K. I did two days and the running itself was quite easy, easier than Week 8. What has stopped me is how my hip joints and low back feel next day. I was not able to completely recover between the runs. It could be only my problem, I just roll back to redo whole program. I hope it will be different for you.

600 or 900? That is a question....

I just realize that I know nothing about HR and how to use it. I've seen the tables but I have no idea what to do with them.... Can you recommend good (and simple) reading about it? Thanks.

Welcome! First start walking daily! Get yourself a pedometer. Any kind will work, but the one that have connection with the smartphone is more convenient. Try to jog with the C25K program. Jog every other day (3 days per week). Walk the rest of the days. It is OK to repeat days or weeks, we all did it. (I am repeating whole program but faster). This forum is great for support, read it,ask questions. I am sure you can do it!

Catherine, I think it is your new shoes. You are thinking that you were power walking, but your Hoka's were running! Today I did my second interval training: 20 min warming up walking (my joints like long warm-up) - 1.15 miles. Then 30 min interval training, 2.4 miles total with average pace is under 14. I continue to adjust the training as I go as I run. I think the picture will look bad on the smartphone. Do not open it unless you are on the computer: