torus_ot

I always thought that main source of energy are cookies... Now I am paying for this

It is OK, just do walking,stretching in between

Welcome!

Week 9, day 3. Beginning was horrible. Sharp pain in left calf (probably got cramped last night), sore right hip joint. I was tempted to move this run to Saturday but I glad that I didn't... Ran 30 min with speed 5.5mph plus 4 more min with 3.6mph and completed 5K! I think I do at least one more week running 5K. Not ready to switch to 10K program.

Shoggle club? I am in!

If I can complete this, you can do too! Very often mistake is do not take "rest" day. The C25K is program you run 3 days per week. I walk, stretch and do upper body strength exercises on the rest days. Also try to reduce your pace, do not worry about the speed. If I remember correctly my first 3 week i was "running" 3.5 mph. Now I walking with this speed and running 5.5 mph. But now I can run for 40min or 3.1 miles! It is huge for me!

Can somebody recommend the interval training for me? I can barely make 5k (3.107 miles) with the speed 5.5 mph and incline 1% I do much better with the speed 5.3 mph and incline 1-2% The goal is increase my speed so I could run 5K under 30 min. I was told that interval training is the way to go but I need numbers Or I can just continue to run 5k (playing with incline) and my pace will improve with time? Thanks.

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Do not worry too much about your speed/pace. your main goal is endurance. Your run should be challenging but not damaging, so listen to your body. To transfer speed in miles/hour to km/hour just multiplay the number by 1.6. More precise numbers: mile/h - km/h 2 - 3.218 3 - 4.827 4 - 6.436 5 - 8.045 6 - 9.654 7 - 11.263 8 - 12.872 9 - 14.481 10 - 16.09 I am playing with incline when running. If I feel good I increase it slowly (every 5 min of run) up to 2% If I straggle with exercise, I will reduce the incline to complete the run.

I was wrong. Today I ran 38min with 5.5 mph. But I did not like how I was feeling. Last 5 min I have to reduce incline from 1% to 0...

This will be your year!

Week 9, Day 1 for me was tough... I did complete 30 min ran and then added 11 more minutes to get to the 5k distance. The speed was 5.3mph, my planned increase 0.2 from previous run. I think I stick with this speed for the next run, i do not fill that I am ready for the 5.5 mph yet.

Don't forget to stretch before and after! Reduce the pace so you can jog whole intervals. Repeat the day, if you think you need it.

6 mph is still my goal, I completed week 8 with 5.1mph

21 Reasons the Treadmill Doesn’t Have to Suck

Welcome Emma!

Program is really based on alternating run days with "rest" days.

Sunshine, I completed week 7 with the same speed 4.5. I started raise my pace slowly by 0.2 on week 8. Week 8, day 3 - my speed is 5.1. But you have to do it in your terms: set the goal, reach it and ... repeat

Rob, what Garmin do you have? I am using Vivofit (first version) and it gives me a problem, time to upgrade....

I do taking one day per week off (Sat. or Sun.). But I always try to keep my steps count around 12k every day, so I suggest walk and stretch.

Hannibal Lecter disagree with this statement

I would stick with a program... But after completing the program for the day I was adding additional minutes to run before cool down. It helped me to be sure that I could do next day in the program.

I am sure you can do it!

Go for it! It is much harder later....

I am too very conscious about running outside... Last November I bought treadmill Strangely enough, when I am on bicycle, I don't care...