torus_ot Posted May 11, 2016 Report Share Posted May 11, 2016 Tuesday, it is supposed to be "rest" day. But I took little vacation Friday-Monday. So here is my workout: 40 min, 10 miles on the exercise bike with 1 min burst every 2-3min. 40 min "walk and run" - I did 10 x 1min run intervals with 7mph and 2.5% incline. Last interval was actually 30 sec 7mph and 1 min 7.5 mph. I think I am getting closer to my target W4 with 6.5mph and 3% incline.... Quote Link to comment Share on other sites More sharing options...
blayne Posted May 11, 2016 Report Share Posted May 11, 2016 Did 3 miles using 6:1 run walk intervals. 5K on Saturday. Quote Link to comment Share on other sites More sharing options...
Wannaberunner Posted May 12, 2016 Report Share Posted May 12, 2016 Did 45 mins of resistence training today Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 13, 2016 Report Share Posted May 13, 2016 Thursday, Week 3.5 Day 7 1 mile walk 3.5mph, 2.5% incline Workout: All walks 3.5mph, 2.5% incline 5 min walk 4 x ( 3min run - 5.7mph; 3%incline, 2 min walk) 4 x ( 1min run - 7mph, 2.5%; 2min walk) 5 min walk Quote Link to comment Share on other sites More sharing options...
blayne Posted May 14, 2016 Report Share Posted May 14, 2016 5K race in 46 minutes. A personal best for me. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 14, 2016 Report Share Posted May 14, 2016 Good job, Blayne! Saturday: My legs were tired from previous day gym and morning lawn mowing. So I took it easy. Besides when I finish workout I already got 14k steps on my pedometer. Week 3.5 Day 8 5 min walk 4 x ( 3 min run; 2 min walk) 5 min walk All walks were 3.5mph 2.5% incline, all runs were 5.7mph 3% incline Update: Monday 10 Min warm up 3.5mph, 2.5% incline 2 x ( 5 min run - 5.8mph, 3%; 3 min walk - 3.5mph, 2.5%) 2 x ( 1 min run - 7mph, 2.5%, 1 min walk - 3.5mph, 2.5%) 5 min cool down 3.5mph, 2.5% incline 1.5 miles walk 3.6mph, 2.5% incline Quote Link to comment Share on other sites More sharing options...
Bpoppa Posted May 17, 2016 Report Share Posted May 17, 2016 Was ready to start wk 2 today but for whatever reason felt horrible at the gym. So did another day of wk 1, I figured better than nothing. The rest of today I have felt run down, hoping this will pass and I'll be feeling better. I really want to do this. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 19, 2016 Report Share Posted May 19, 2016 My legs felt tired, I was in doubt how it will go today... But CCR's oldies helped... Higher speed of walking, more time of running.... Wednesday 5 Min warm up 3.6mph, 2.5% incline 5 x ( 3 min run - 5.8mph, 3%; 2 min walk - 3.6mph, 2.5%) 4 x ( 1 min run - 7mph, 2%, 2 min walk - 3.6mph, 2.5%) 11 min cool down 3.6mph, 2.5% incline Still far away from my goal 6.5mph, 3% incline for week 4, but I think I can make it now. But I want eliminate any chance of failing, so I continue my "baby steps" approach. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 21, 2016 Report Share Posted May 21, 2016 Friday I forgot to put on my pedometer after morning shower.... When I came back from work, 14k steps where waiting for me. It is almost 7 miles.... First workout: all walks - 3.6mph, 3% incline; all runs - 6.5mph, 3% incline; 10 min - warm up walk. 5 x (2 min run, 2 min walk) 12 min cool-down walk Total 3 miles, 42 min Rest 20 min. Second workout: all walks - 3.5mph; 2.5% incline; all runs 7mph, 1% incline 5 min - warm up walk 12 x ( 1 min run, 1.5 min walk) 5 min - cool-down walk Total 3 miles, 40 min Rest - 30 min 10 min walk - 0.6 miles and 14k steps done! Quote Link to comment Share on other sites More sharing options...
Bpoppa Posted May 22, 2016 Report Share Posted May 22, 2016 Week 2 day 1 done! Yay me. catlynk 1 Quote Link to comment Share on other sites More sharing options...
Bpoppa Posted May 22, 2016 Report Share Posted May 22, 2016 Wk 2 day 1 completed Quote Link to comment Share on other sites More sharing options...
blayne Posted May 22, 2016 Report Share Posted May 22, 2016 Ran 3 miles without walking for first time. catlynk and GetFitNg 2 Quote Link to comment Share on other sites More sharing options...
torus_ot Posted May 24, 2016 Report Share Posted May 24, 2016 Monday Workout 1 Run - 7mph, walk - 3.6mph, Incline for both is 3% 10 min warm up 8 x ( 1 min - run; 1.5 min - walk) 10 min walk Workout 2 run - 5mph, walk - 3.5mph 5 min walk, 2% incline "Up hill" 5 min run, starting with 2% incline and increasing incline by 0.5% every 30 seconds "Down hill" 5 min run, starting with 6.5% incline and decreasing incline by 0.5% every 30 seconds 3 min walk "Bonus" run - 1 min, 8mph, 0% incline 10 min walk. Quote Link to comment Share on other sites More sharing options...
blayne Posted May 26, 2016 Report Share Posted May 26, 2016 Ran 3.5 miles. Kind of scared because I think I was having some heart palpitations around mile 3. I drink alot of caffeine, so I'm going to quit coffee and see if that helps. Quote Link to comment Share on other sites More sharing options...
catlynk Posted May 28, 2016 Report Share Posted May 28, 2016 After a pretty long hiatus I got out this morning and ran 5 miles. Quote Link to comment Share on other sites More sharing options...
BB1973 Posted May 30, 2016 Report Share Posted May 30, 2016 Repeated Week 3 Day 3. Quote Link to comment Share on other sites More sharing options...
blayne Posted May 31, 2016 Report Share Posted May 31, 2016 Ran 3 miles two days in a row. Feeling good, will go again tomorrow. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted June 1, 2016 Report Share Posted June 1, 2016 After holiday break (AKA long weekend fishing/drinking/eating) I am back to my treadmill. Tuesday: 4 miles in 60 min (it includes few 1 min and 2 min intervals of 7mph running) Wednesday Morning workout - 2.2 miles in 30min, it includes two running intervals: 1) 0.5mi running with slow increasing speed from 5.5 to 6.2 mph 2) 6 min run with 6mph Evening workout - 2.2 miles in 27 min: 5 min warm up - 3.5 mph 1.5 miles - 5.5 mph (about 17 min) 5 min cool down - 3.5 mph All is done with 2.5% incline Quote Link to comment Share on other sites More sharing options...
Angelique Posted June 3, 2016 Report Share Posted June 3, 2016 W1D1 just starting my journey. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted June 4, 2016 Report Share Posted June 4, 2016 Thursday: 3.7 miles walk - 3.6mph, 2% incline Friday (4.25 miles): 0.3mile walk - warm up 5 x ( 0.5mile run, 0.2mile walk) 1min bonus run - 8mph, 1% incline 0.3 mile walk - cool down Walks - 3.5mph, runs - 5.5mph, all with 2.5% incline except bonus run. Quote Link to comment Share on other sites More sharing options...
blayne Posted June 5, 2016 Report Share Posted June 5, 2016 Did 3 miles yesterday. Ran first 30 minutes, then 3/1 intervals. Ran whole way last week, but now having trouble. Quote Link to comment Share on other sites More sharing options...
torus_ot Posted June 7, 2016 Report Share Posted June 7, 2016 I felt so tired today after work, I was about to skip today's workout, but this forum pushed me forward.... Monday 0.3mile walk - warm up 4 x ( 0.5mile run, 0.2mile walk) 2 x ( 1min bonus run - 8mph, 1.5% incline. 0.2mile walk ) 0.55 mile walk - cool down Walks - 3.5mph, runs - 5.5mph, all with 2.5% incline except bonus run. Total - 4 miles Quote Link to comment Share on other sites More sharing options...
Nerdygirlokc16 Posted June 7, 2016 Report Share Posted June 7, 2016 Day 1 of week 1 complete. I love this app. So thankful for someone sharing it with me. Quote Link to comment Share on other sites More sharing options...
GetFitNg Posted June 8, 2016 Report Share Posted June 8, 2016 W1D1 done #C25K Excited to be on this journey. I'm determined to do this! Let's go! Quote Link to comment Share on other sites More sharing options...
blayne Posted June 8, 2016 Report Share Posted June 8, 2016 W8D3 plus 3/1 intervals to get to 5K in about 45 mins. Quote Link to comment Share on other sites More sharing options...
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