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blayne That is the way to go! Update for the Thursday: My hip joints still cannot recover after previous few runs.... I am actually thinking to take 10-14 days off from running, but keep walking.... Today I went to the gym, did 9 miles/40min on the bike - interval training (every mile - do 30 sec at max speed). Then run 1 mile at 6mph. It is funny, but the running itself feels fine. The walking after the training is painful. Especially first few steps..

Jeanne It is in your head. I suggest You run W5D3 again and at the end push yourself for 2 more minutes. Do not look at the timer! Reduce you pace, make smaller strides (help with shines). Also you can try to take day off. You will get there!

Don't give up. The spring is near! (Here it is crazy raining today too, but weekend looks promising)

Emma Just try the week 3 and see how it feels. The idea, as I understand it, you have to push yourself with every day. Try W3D1, if you feel you can do more - add additional interval of running. And you next run will be easier....

Yes, if you feel that you can take it, go for Week 4. The program is actually for people like me, that were sitting on the couch/behind the desk for years. You can always repeat the day or week if you overestimated your current strength. Google is saying that under 6 mph is jogging. But starting point is very different for all, so choose your pace and try to increase it. I completed C25K on the treadmill and yet to go outside..... Find the speed you can complete the day and just run it. If it too fast your body will tell you. Now I walk 3.5 - 4 mph and run jog 5.8-6.2 mph. I have started the program walking 2-2.5mph and jogging 3.5-4mph.

blayneIt is good to have you back.

If somebody would tell me in past November that I will run 6km non stop, I'd say he is crazy My body is still complaining next day after run (especially my joints), but it is much easier to force myself jump to the treadmill...

Stay with the program, 3 days per week. Use the rest days for walking and stretching.... Welcome! PS Sorry for "copy/paste"

My plan for today was: take easy pace and run 20-25 min. But all treadmills were busy, when I arrived... So I jumped on a bicycle and did interval training on it. Total 5 miles per 20min. Then I switch to treadmill. It feels very well (good warm up?) and I run 40 min strait with speed 5.8 mph. That is 3.8 miles or 6.2km. (I will probably pay for this tomorrow )

Stay with the program, 3 days per week. Use the rest days for walking and stretching.... Welcome!

It is mental. You are already running 20 min with short break. First do not look at the phone or timer. Second, reduce the pace. Play music, think about something else. Tell yourself that you are running Day 2, and then continue first interval as long as you can. If you need to - walk for 5-10 sec and continue. Don't be upset. It is normal to repeat days and weeks. It is still good for you. I was afraid W5D3 too. Because of that I was doing Day 1 & 2 with additional 5 and 8 min interval of running.

Yes! More reading, less eating!

I think I have found what I was looking for: http://www.mapmyfitness.com/blog/burn-big-calories-with-this-30-minute-treadmill-workout-5029/ Looks quite challenging. As soon as my treadmill at home will be fixed (hopefully soon), I am going to try it. My 40-45 min runs almost got me to the goal 5km under 30min. But my joints cannot approve more than that, I am having hard time to recover after each day of exercise.

http://forums.zenlabsfitness.com/topic/2871-training-with-baby/

if it feels easy you can add interval 3, 5 or 8 min run. That's what I did. Program is trying to increase (slowly) the distance/endurance and prepare you mentally for the last run of the week. second Week 9, Day 3. 40 min of run (10, 10, 10, 10 min) with 2 min walk on between. Ran 4.08 miles with average speed 6.12 mph

I've completed the C25K on the treadmill (walking 3.5 and now jogging 6.0mph). I am waiting for the spring to try it outside. Biggest problem I can see is choosing and maintaining the pace. But I have an option for the outside - bicycle with speedometer I read that adding bike ride to the mix is actually helpful for runners (and vice versa).

Catherine Great job! Do not worry about pace. It will come... I am working on it redoing week 9. We are very much in the same boat (55, 215#) so I am sure you can do it. Now it's week 6! it is easier...

https://www.google.com/search?q=free+audio+books+mp3&ie=utf-8&oe=utf-8

My second Week 9 Day 2 Run 45 min (10, 10, 10, 15 min. intervals) with average speed 6.01 mph (5.9, 6.0, 6.0 and 6.1 mph) Total distance 4.5 miles. I think I am almost ready for 5k under 30 min (need speed 6.22mph). Catherine, I am waiting for your result! Blayne, how are you doing? I know it was cold, snowy, icy and rainy past few days.....

You are already running 20 min total! So may I suggest - go for the day 3. If you will feel in the middle of the run that you cannot push yourself more, take short walk (10-15 sec) and continue. You can always count it as Day 2

The app is suggesting 3 days per week. If you can do more - go for it. But if you are from "couch to 5K" - stick to the program. Your muscles need time to recover/repair. Use the rest days for other type of exercises, stretching and walking. I am not sure about "race day"

Thanks TJ!

If you cannot finish jogging just keep walking. Please remember that you have to exercise three days per week! It means you have to give your muscles to recover in between. Use your rest days for walking, stretching and core exercises. I also recommend to get simple pedometer and keep walking every day.

Vivaldi

Download the 10k app. You can look at each day plan.