danpincus

Hello I completed the program two years ago and then fell fell off. I’m starting again, having lost some weight and gained terrifically proved blood numbers by following a Real Food/LCHF diet. I’m looking forward to building up to a 5K, being in much better shape to start with than last time.

It's amazing what is possible at any age. Am 62, and loving this program.

I like to keep it regular, as in, on the same days. So, Monday, Wednesday, Saturday. That way, each run has a day or two of rest afterwards and the calorie burn is spaced out over seven days. Especially because I do Zen Lab calisthenics apps on my running days, the days intervening are rest days. On the rest days, I try to walk at least 10,000 steps.

Why not be able to create a group? You invite others into a group. Everyone can see what plan segments others are doing and can send messages within the app. This would be a premium feature for a fee.

When you get back to the program, this non-MD C25K graduate encourages you to not jog at all, but just walk faster for the running segments. Until your weight drops a bit, jogging just might be too stressful on your lower body. If you are in this for the long haul, take it easy. By eliminating ALL bread, rice, potatoes, grains, and sugar for a few weeks, my body was able to drop several pounds. I felt lighter, and the jogging was easier. In it for the long haul. All those goodies can return, some time.

I also was puzzled by that reversion to some walking, but it seems like a strategy of pacing. Just keep trying to make your distance match the time. Also, there is no law against varying the speed of your running. Making more and smaller steps up hills is a standard technique. Also, an occasional sprint can feel remarkably doable and helpful to your technique and pace. I am a graduate and amazed at how well I am doing now in 2.8 mile runs and 5Ks.

I agree with the preceding post. It takes a long as it takes. with a history of asthma, it's gping to be different for you. What you are doing is great...you are engaging with the program. I wouldn't be surprised if your stamina and muscle tone is not changing for the better. Your eventual success and victory will be al the sweeter for all the effort you will have put in. Keep it up. And do consult with your doctor.

One more thing about fartlek. The reason it works so well to build endurance has to do the body mechanics of speeding up and slowing down. Both of those efforts engage the muscles more deeply than a steady effort. More muscle engagement, the more calories burned, and the stronger they become. That's why soccer players are so awesomely sleek...running speed in soccer is always changing.

Anyone reading your post is happy to read that you can job for 3 minutes straight. After being a couch potato, that's big progress. Really. However, prudence is called for. We are have heard the statement: consult your doctor before embarking on this exercise program. Did you do that? How's your BMI? You might try doing some fartleks. That Swedish word for "Speed Play" is the worst word in the English vocabulary. However, don't let that get in your way. Use it. All it means is varying your speed. Try something like this when in the jogging phase. Jog for 20 paces (two foot fallls is a pace), 10 paces a bit faster, and 5 paces faster still. When you run fast, be SURE to slow down slowly. Not doing that can stress your hamstrings, as happened to me. After a few rounds of that, I go back to normal jogging. Then, I do it in palindrome order: Jog, Faster,, Sprint, Slower, Jog. Jog, Faster, Spring, Slower, Jog. If you try this, let us know how it goes. Good luck. Prudence.

My iPhone camera pictues are all too large for the site. I don't understand.

Great question. That core issue is listening to our bodies. This 62-year old man started taking two days off between runs, and I don't regret it. Then, once, I did it every two days. Best is to listen to your body. Stress, sleep, weather, bio-rhythms all matter. Keep it up. Yesterday, I ran my first 5K and it went great.

I started back in March, but stopped after a few weeks. I resumed in May and, last week, finished 8/3. Yesterday, was my first 5K in the New York Road Runners Summer Classic in Fresh Meadows Park, Queens. I quickly found a partner and we talked and kept each other focused. I initiated some fartleks of jogging slowly, jogging faster and sprinting in 20/10/5 paces rhythm. 42:19 in 90 degree heat ain't bad. Best of all, I sprinted across the finish line and five minutes later, felt fine. With that I knew that the app really helped prepare me, slowly, to be able to do that. I used the app not to attain the 5k in 30 minutes, but to be able to jog for 30 minutes without stopping. Now, my plan is to train for speed and come in under 30 minutes within a few months. The feeling of this 62 year old man sprinting across the finish line - golden. Along the way, the Fitness apps bundle helped strengthen all over.

I am 62, male. When I finish the program this week, I will be able to run for 30 minutes, but not 5k. That will come later. Once I establish my baseline aerobic capacity, it will be time to amp up the speed/distance. I am looking forward to being able to push towards 5k in 30 minutes, and then at better and better time.

Hi, I am 62 and live in Manhattan. I have had to repeat some days, not weeks. This happens also in the Pushups App. If I am close to the goal, but cannot finish it, I repeat the day until I can. Maybe that can work for you. Also, varying the pace of the jog may help. My strong hunch is that each of has a "normal" pace, a pace that should be exceeded occasionally to jump start a higher speed or endurance. Finally, I have learned that good jogging form requires the arms to move to and fro. Poor form cuts down on pace and endurance. Good luck in your quest. On Friday morning, I start week 8. Oh...I focus not on distance, but time. For me, this app is helping me achieve my baseline aerobic endurance, which is 30 minutes of continuous jogging. Distance will come later.

Something someone wrote today about the transition from 3:3 to 4:1 made me go back and look at the walk and jog times. Jogging in 3:3 is in 90 secs, 3 minutes, and 3 minutes, while in 4:1 it's in 5, 3, and 5 minute segments. I wonder why the first jog segment in 4:1 is not 2, 3 or 4. A two minute increase seems like a lot.