torus_ot

Way to go, Blayne! Wednesday (Week "Tempo") * All with 3% incline Walk - 1.0mi, 3.5mph Run 5 x 2min interval with increasing speed from 6.1mph to 6.5mph, distance 1.05mi Walk - 0.35mi, 3.5mph Run 6 x 2min interval with speed from 6.5mph to 6.0mph, distance 1.25mi Walk - 0.4mi, 3.5mph

Monday (Week "Tempo") * All with 3% incline Walk - 0.5mi, 3.5mph Run 6 x 1min interval with increasing speed from 6.0mph to 6.5mph Run 6 x 1min interval with decreasing speed from 6.5mph to 6.0mph Walk - 0.3mi, 3.5mph Run 6 x 1min interval with speed from 6.0mph to 6.5mph Run 6 x 1min interval with speed from 6.5mph to 6.0mph Walk - 0.5mi, 3.5mph Total running distance - 2.7mi

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Just watching Rio 2016 marathon... Darn, 5min/mile pace - I will not be able to hold it for 30 seconds.... And believe me, I will never try In fact I am not sure if my treadmill can do this.

Completing the 4mi week Friday Walk - 0.5mi, 3.5mph, 3% Run - 2mi, 6.1mph, 3% Walk - 1mi, 3.5mph, 3% Was not able to do 4 mi on Friday, I am not sure why, the Monday and Wednesday were OK. To complete at least 12mi per week I did additional 2mi on Saturday and it also was tough... And week before I made 'easily' 2mi / 6.5mph .... Saturday Walk - 0.3mi, 3.5mph, 3% Run - 2mi, 6.1mph, 3% Walk - 1.7mi, 3.5mph, 3%

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My list of excuses is endless

I always done all three with the same speed. It usually take me more then 5 min to warm up from 05mi to a mile...

You did not finish the week 3 yet Try to reduce your pace first. I would go and try W4D1 - if it's too much then repeat week 3.

Wednesday ( day 2 of the 4mi week) Walk - 0.4mi, 3.5mph 3 x ( Run - 1mi, 6.1mph; Walk - 0.2mi, 3.5mph ) Run - 1mi, 6.2mph Walk - 0.4mi, 3.5mph * incline for all 3%

Try it. If you body is in need of calories you will fill your "cotton" legs. Usually you need some calories but not very heavy in the stomach, hot cereal, banana, etc. I run after work, so I take simple snack before running and take my dinner after that.

Great! (I knew it! ).

I would give some rest to your legs. Do some exercise for your upper body.

New week, I call it 4mi week Monday Walk - 0.5mi 4 x (Run - 1mi, Walk - 0.2mi) Walk - 0.3mi * All 3% incline, Walks - 3.5mph, Runs - 6.0mph

Don't be! Most of us started this way. The main part is start moving and stick with the program. First week all days are the same. Try it again and again until you can complete it. You will feel great after conquering the first week! It is OK to repat day(s) or week - move at your speed but MOVE!

I agree with Cheryl!

Friday Walk - 1mi, 3.8mph, 3.5% incline Run - 1mi, 7.0mph, 3.0% incline (7mph is too much, may be next year....) Walk - 1mi, 3.8mph, 3.5% incline PS. Blayne, keep it up (I mean running, not eating! ) I have found frozen veges in Giant with label "Protein", 3 or 4 varieties. Takes 5 min in the microwave. It is good lunch for me - quite tasty and filling. My favorite: Southwest Style And yes, you can add sausage and cheese to it.

Cheryl Congrats on the completing the program and 5K run. What is your pace now? I did surprise myself yesterday running 2 mi with 6.5mph and 3% incline....

Developers drop in the code and libraries (they call it framework ) for whatever functionality they may need in the future. Most of the apps are like that.

Just poke the day 1 with your finger and hold. Program will ask about reset.

I was adding "bonus" runs week 5 trough week 8, but my pace at that time was quite slow...

Of course you can do it. Try to reduce your pace, get good steady music and do not look at the time. BTW it is OK to repeat days and even weeks. The schedule C25K is your guidance, feel free to adjust it to your conditions. The trying is what important, you already done 2 weeks, do not give up now, keep at it.

Hey, we miss you here at the forum! Welcome back.

Monday Walk - 0.5mi, 3.5mph, 3.5% incline Run - 3.2mi, 6.1mph, 3.0% incline Walk - 0.5mi, 3.5mph, 3.5% incline Can I grow to the 6.5mph until December? I think I can! Wednesday Walk - 0.4mi, 3.5mph, 3.5% incline Run - 2.02mi, 6.5mph, 3.0% incline (It felt like I can do another mile, but I choose not to do it) Walk - 0.4mi, 3.5mph, 3.5% incline

What else happened on August 6: https://en.wikipedia.org/wiki/August_6