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1st W1D1 complete!

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57yo Male about 70# overweight de conditioned legs and just contracted Plantar Fasciitis. Ive been going to therapy for both and started C25K last week. I could only do 1/2 the routine.


I completed the first full 1/2 hour of W1D1! I walked @ 2mph and jogged @ 2.6 for a total of 1.77 miles! Any advice as to when I'll know how to move up to week 2? I figure W1D1 will have me occupied for another week or so. What speed will be a good goal to set before moving up?


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  • 2 weeks later...

I started the program a year ago and had some challenges.


Don't worry about speed.  One of the things I read was "If you can go slower, do it".  The idea is to be concentrating on building up your endurance from wherever it is.  Everyone starts at a different point.


I was worried because, at my pace, I wouldn't be able to do the 5K in 30 minutes.  Now, I'm 53 and never ran a lick (except playing softball) until last year.  When I finally started races this year, I came in at 37 minutes, then 32:45, then about 30:30 and then 30:01 (my best so far).  While training yesterday, my watch told me that a 30-minute 5K was in reach but I was looking to go longer so I stayed at the more comfortable pace I was jogging.


The speed improvements will come.  Trying to push speed too much WILL cause injuries.  Let your body tell you what's possible and just go with the flow - you'll be surprised.

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