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New overweight runner


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  • 1 month later...
Guest TrishE

Hello! Welcome to both of you :) 

Until you find the ideal speed for your form which comes with time and practice a good rule to go by is that you should be able to talk to a partner or sing a long to your music without feeling like youre going to faint from lack of oxygen. Once you can do this comfortably then you can increase your speed if youd like while focusing on your breathing. 

I hope this helps!

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  • 2 weeks later...
Guest TrishE

Welcome KCurtis :)

The program is intended to be done three days a week. Ideally you should be running every other day with a rest day or strength training in between. The most common schedule is monday wednesday and friday. Some need to fit their runs around their schedule with work or family so its not set in stone when you do the work outs. Just remember you shouldnt let three days go by without a run but you should always take at least one rest day a week. 

Good luck! 

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  • 2 months later...

When I started c25k, I was able to do all the routines without stopping until I hit week 5. I took a break from the program and started working on my stamina. This was the routine I did: run 30 seconds, walk a minute on and off 30 minutes. Once I felt comfortable running longer, I would run 1 minute and walk for 2 minutes for 30 minutes. Then I finally upped it to 1.5 minutes and walked for 3 minutes. I read his article saying that if you run for X amount of minutes and then double that time for walking that it will help your stamina and increase your distance in running. At first, I started at 4.3 mph on the treadmill running and I was able to work up o 4.5-4.8. But don't start out running fast. Do what is comfortable for you. Also if you're new at running, don't run day after day. Make sure you have a rest day in between you're running days so you don't hurt yourself. I normally lift weights or ride the bike on my rest days. if your calves are hurting after a run, ride the bike for at least 15 minutes and it'll help elevate the pain.

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  • 3 weeks later...

I'm in day 2 of week 2, feeling accomplished. 50+, 40lbs+, I've got real bad knees so taking it slow, walk @ 3 speed on treadmill, run @ 4. I'm listening to my body, stretching afterwards and am willing myself through this. Next week ugh..Let's do this

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