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My name is Pam and I am just trying this out for the first time. I am not a runner and never will be due to some knee issues but I want to be able to walk a 5K. Any suggestions to do this walking instead of running? Due to relative inactivity and a desk job, I am only able to walk about 10-15 minutes without fatigue in my legs. Any suggestions?

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Hi there Pam amd Welcome here,

 

You can absolutely instead of run. If yiu have been sedentary, just start slow and you wlll be surprised at how strong you become fast.

 

You will notice that after the first week. Definitely do some strength training exercises too.

 

While at your desk, lift your legs and move from your knees down to straight out then back down again. This will definitely help.

 

Good luck!!!

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Hi Pam, start with Week 1, Day 1, and walk faster on the "run" intervals and normal speed on the "walk" intervals. Do this until your legs become fatigued. Repeat until you are able to complete Week 1. 

 

Set your own walking pace for the remaining weeks. Just because the interval says "run" doesn't mean you shouldn't walk it. If you can complete 3 sessions a week, your body will become stronger and it will get easier for you.

 

For 3 years, I sat inactive at a desk job and would come home and continue sitting/laying down until it was time to sleep. I repeated Week 2 for 3 weeks before I moved on because I wanted to get comfortable with my body.

 

Don't feel like you have to finish a Week (program) each (calendar) week. Personally, the announcer has been helpful in pushing myself to complete the interval. If you are struggling with the interval, slow down. I "run" at a walking pace. I find it helpful to forcibly push the air out of my lungs on the exhale (make a "ha" sound).

 

Let me know if any of these help you on your second session.

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Thank you both for the suggestions. I am planning on starting the program next week. I have an extremely busy weekend and will be out of town so I don't know if I can commit to 30 minutes any of the next 3 days. Next week is much less hectic. I will be doing the program on the treadmill at the gym when I begin it. I do strength training already and am getting stronger with that, now I just need to get my cardio moving.

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Hello! I've always said I'm not a runner but I've decided to use the C25k app and run my first 5k in December!

I'm excited and can't wait to see if it helps me lose weight as well. I completed my first week of training. Glad to be a part of this community.

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