torus_ot

My second Week 9 Day 1 Run total 4.3 miles (3x10min and last one 14 min), average speed - 5.96 mph I am still taking 2min walk in between, total waking distance 1.2miles (10min cooling down to get 900kal)

Sarah Check this thread: http://forums.zenlabsfitness.com/topic/3239-calling-out-people-in-the-first-few-weeks-of-training/

I recently completed the c25k program on the treadmill, but I am too total newbie at running. I started very slow: 2mph walking and 3.5 jogging. and gradually grow to 3.5 walking/5.8 running. In fact I got to 5.8 running just last week. I follow the app recommendation - run 3 days per week. Every other day I walk and do core strength exercises. When I fill good I am playing with incline on the treadmill - variations is a good prep for the outside running When the weather will get milder, I am planning to run outside. But most likely I will be bicycling...

Goof for you! Welcome...

W9D3 I decided to try somewhat different - increase speed every next run interval. First 10 - speed 5.7 Scnd 10 - speed 5.8 Thrd 10 - spped 5.9 Last 14(!) min - speed 6.0 Average speed is 5.86 mph. Total running distance is 4.3 miles/ I took 2 min walk between runs. First two runs were most difficult for me (than I switch TV from CNN to ESPN ) I will repeat the week 9 one more time. I want this 6mph!

How about yours day 1 and 2 of the week 5?

Way to go! And keep us posted.

Welcome!

Stick with the program: 3 days per week. In the "rest" days: walk, upper body strength exercise, stretching.

Long time ago I got good advice from my roommate (good athlete) how to prevent SS: 1) Run on softer ground as much as possible (avoid hard pavement) . 2) Use shorter stride.

W9D2 Ran 3 times 10 min with 5.7mph, Last 10 min run with 6.0mph! I am getting there... Took 2min walk in between instead of 1 min.

Welcome to "angrybirds" for runners Motivation is partly the same - complete the level. Healthy life style is additional bonus!

I do push ups, pull ups and allthat give my legs (muscles and joints) some rest. Stretching is good.

"seated cardio workouts"... Can you share few of them?

Muscles are fine. Hip joints are sore, especially after sitting. I need few minutes to start going.... I will try to do lot of stretching today...

I decided to do first week of the 10K (aka Week 9, Day 1) I ran 45 min. instead of 40 - last interval was 15min instead of 10. I also run first 35 min with my target speed 5.7mph. Last ten minutes I increased speed to 5.9 and I finished strong!

Sarah W5D3 is mostly mental problem. So, you have to trick yourself... I did it by running more then required in the previous days of the week 5. Distraction (music, TV, etc) could be helpful too. It is your choice...

True, true.... it is good forum!

That is interesting idea. I am going to try it.

Start slowly to build up your endurance and confidence! I have desk job as you are: 10-12 hours behind the desk. I have at least 40lbs that should not be mine... Two month ago I started (on treadmill) with 2mph and run with 3mph. But before go to the next week I always test myself adding one more run-walk interval. It is OK to repeat day or week, sometimes it is necessary to proceed. Do not be discourage by this. Now I can run jog 40-50 min and I can run 5 km (3.1 miles) under 35 min. There is a wonderful feeling when you complete one more day/week. Be ready that your legs will be hurting. Add walking to your daily routing, the steps counting apps (or pedometer) can help with motivation. First two question have simple answer: whatever feels right I run after job, since I am sitting behind computer sometimes well after midnight. Morning hours are to precious for me.... Usual recommendation for food is light but high energy. First few weeks it is not so critical.

Agustin, wish you lack. I lost 5lbs first 5 weeks (no restriction on the food and it was Christmas/New Year time). To win you bet you need also limit some food intake, that what i need to do too

Thanks Rob! I will try 10x400 and see how it feels. I started my core exercise every other day at the same time as I started C25K program. Honestly I should do more of it. I know what the doc will say (and I agree with him): loose more weight. This will reduce stress on my joints and will increase my pace. I need to reduce my food intakes along with exercise... PS I was googling: Hamstring stretches for low back pain relief

Rob, I was hitting 5k starting the end of the Week 7. I was hoping that I can reach the 5.5 mph and I did (and very proud of it)! I am not sure that I am ready for 10K. First I want to get my 5k under 30 min.

Due to my weight I am afraid to increase the distance. I think it will be to harsh on my joints. I am trying to "invent" interval training course for me, but I just do not know where to start. Should I try 3min run - 3 min jog? What speed should I choose for run and jog intervals, if my goal is 5k under 30 min and my current speed is 5.5mph? Or may be I should try the 10K program? I know that with my current pace I can easily do first two weeks.

It is good attitude!