Alexandraj1993 Posted January 3, 2016 Report Share Posted January 3, 2016 Hi, I've been slowly building up my running minutes for the past few months on and off, but I recently got back off a long holiday where barely any exercise was done. I want to start building up my running again so I thought I'd try the couch to 10k but I know i can definitely run more that the 1 minute at a time. Shall I skip a couple of weeks forward to blocks of running that seem more in keeping with what I am capable of? Or shall I just start from the beginning regardless? It's seems a bit silly to go backwards if that makes sense? I really want to make a good effort to get running regularly into my routine! And eventually start running outside too. I currently run on a treadmill, which leads me to another question actually, what speed and incline should I be running at? All my previous running has been at 0 incline and 9.5 speed Thank you so much! Alex Quote Link to comment Share on other sites More sharing options...
Rob129 Posted January 4, 2016 Report Share Posted January 4, 2016 Hi Alex, For a treadmill, the incline should be set at 2-3%. As far as skipping ahead, you surely can do this if you are able to, but sticking to the program will help to insure you have built up a base level of fitness in a progressive manner. It also wil help to prevent injury since running is a repetitive sport. The extra time will let your body adapt. The speed portion is something that you'll need find your way into. If you can carry on a conversation while running, you probably have the speed just right. Rob MarcR 1 Quote Link to comment Share on other sites More sharing options...
bass66field Posted January 10, 2016 Report Share Posted January 10, 2016 11:48 PM I am looking to start the c25k program, but my schedule will only permit me run primarily Thursday, Friday, Saturday, Sunday, and some Mondays due work and personal obligations. Is the Sunday to Thursday workout gaps too large for me to be consistent and successful with this program? Quote Link to comment Share on other sites More sharing options...
Rob129 Posted January 10, 2016 Report Share Posted January 10, 2016 No, that gap isn't too large. When your distances become greater, you may need train at lower intensity since you wouldn't have a whole lot of recovery time between sessions. trace jackson 1 Quote Link to comment Share on other sites More sharing options...
bass66field Posted January 12, 2016 Report Share Posted January 12, 2016 Thanks for the info. Quote Link to comment Share on other sites More sharing options...
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