bstay2 Posted October 29, 2016 Report Share Posted October 29, 2016 Week00 of 7-Aug-2016 Fri - W1D1 Week01 of 14-Aug-2016 Sun - W1D2 Fri - W1D3 Week02 of 21-Aug-2016 Sun - W2D1 Thu - W2D2 Week03 of 28-Aug-2016 Sun - W2D3 Fri - W3D1 Week04 of 4-Sep-2016 Sun - W3D1 repeat Fri - W3D2 Week05 of 11-Sep-2016 Sun - W3D3 Fri - W4D1 Week06 of 18-Sep-2016 Sun - W4D2 Fri - W4D3 Week07 of 25-Sep-2016 Sun - W4D3 repeat Fri - W4D3 repeat Week08 of 2-Oct-2016 Sun - W5D1 Fri - W5D2 Week09 of 9-Oct-2016 Sun - W5D1 repeat Fri - W5D1 repeat Week10 of 16-Oct-2016 Sun - W5D1 repeat Fri - W5D1 repeat Week11 of 23-Oct-2016 Sun - W5D1 repeat Fri - W5D1 repeat Week12 of 30-Oct-2016 Sun - W5D2 Fri - W6D1 Week13 of 6-Nov-2016 Sun - W5D2 repeat Fri - W6D2 ----------------------------------------- W1D1 1R 1.5W (8 times) 1R 1.5W (6 times) 15mins W1D2 1R 1.5W (8 times) 1R 1.5W (8 times) 20mins W1D3 1R 1.5W (8 times) 1R 1.5W (8 times) 20mins W2D1 1.5R 2W (6 times) 1.5R 2W (4 times) 1R 1W (2 times) 18mins W2D2 1.5R 2W (6 times) 1.5R 2W (4 times) 1R 1W (2 times) 18mins W2D3 1.5R 2W (6 times) 1.5R 2W (6 times) 21mins W3D1 1.5R 1.5W 3R 3W (2 times) 1.5R 1.5W 2.5R 2.5W 2.5R 2.5W 1.5R 1.5W 16mins W3D2 1.5R 1.5W 3R 3W (2 times) 1.5R 1.5W 2.5R 2.5W 2.5R 2.5W 1.5R 1.5W 16mins W3D3 1.5R 1.5W 3R 3W (2 times) 2R 2W 3R 3W 3R 3W 2R 2W 20mins W4D1 3R 1.5W 5R 2.5W 3R 1.5W 5R 3R 2W 4R 3W 4R 3W 3R 2W 24mins W4D2 3R 1.5W 5R 2.5W 3R 1.5W 5R 3R 2W 5R 3W 5R 3W 3R 2W 26mins W4D3 3R 1.5W 5R 2.5W 3R 1.5W 5R 3R 2W 5R 2W 5R 2W 3R 2W 24mins W5D1 5R 3W 5R 3W 5R 5R 3W 6R 3W 5R 22mins W5D2 8R 5W 8R 5R 3W 8R 5W 5R 26mins W5D3 20R 8R 5W 8R 21mins W6D1 5R 3W 8R 3W 5R 10R 5W 10R 25mins W6D2 10R 3W 10R 10R 3W 10R 23mins W6D3 22R 15R 3W 5R 23mins W7D1 25R 20R 20mins W7D2 25R 20R 20mins W7D3 25R 25R 25mins W8D1 28R 28R 28mins W8D2 28R 30R 30mins W8D3 30R 35R 35mins blue 1 Quote Link to comment Share on other sites More sharing options...
bstay2 Posted October 29, 2016 Author Report Share Posted October 29, 2016 I'm 48 years old and haven't been running for 10-15 years. My initial goal was to make myself jog around the tracks 3 times a week. I now managed to run twice a week (Friday 8pm after work, and Sunday 7pm before dinner). I found myself easily out of breath and cannot even complete 400m. Had to walk-and-jog for 3 to 4 laps around the stadium, covering at most 1.6km. That's when I discovered this app and it fits my current situation and goals. When I started W1D1, I almost gave up after the 4th set (4 of 8) jogging only 60secs each time. Now I'm at W5D1 able to jog continuously for 5mins. I'm struggling to run past 5mins so that I can attempt W5D2 again, which requires running 8mins continuously. My immediate goal is to run 2.4km under 13mins (did that 30 years ago .....). http://forums.zenlabsfitness.com/topic/4029-brand-new-to-this/#entry19111 Quote Link to comment Share on other sites More sharing options...
bstay2 Posted October 29, 2016 Author Report Share Posted October 29, 2016 Distance or Speed? First I need to build up the stamina and endurance to run continuously for 8mins (W5D2), then 10mins (W6D2). After that I will keep track of the distance covered in: 20mins (W5D3), 22mins (W6D3), 25mins (W7D1), 28mins (W8D1), 30mins (W8D3). Once I'm comfortable running 30mins non-stop, I should aim for number of laps around the 400m stadium:3.2km (2 miles) or 8 laps (W5D3),3.6km (2.25 miles) or 9 laps (W6D3), 4km (2.5 miles) or 10 laps (W7D1), 4.4km (2.75 miles) or 11 laps (W8D1), 5km (3.1 miles) or 12.5 laps (W8D3). Finally, when I can run 5km non-stop, I will aim for speed or pace (6mins/km or 9:39mins/mile or 2:24mins/lap): 6.0km/h or 10mins/km or 50mins/5km, 6.5km/h or 9:14mins/km or 46:10mins/5km, 7.0km/h or 8:34mins/km or 42:50mins/5km, 7.5km/h or 8mins/km or 40mins/5km, 8.0km/h or 7:30mins/km or 37:30mins/5km, 8.5km/h or 7:04mins/km or 35:20mins/5km, 9.0km/h or 6:40mins/km or 33:20mins/5km, 9.5km/h or 6:19mins/km or 31:35mins/5km, 10km/h or 6mins/km or 30mins/5km. http://www.coolrunning.com/engine/4/4_1/96.shtml http://www.runningforfitness.org/calc/converters/convert http://forums.zenlabsfitness.com/topic/3937-distance-or-speed/#entry19112 torus_ot 1 Quote Link to comment Share on other sites More sharing options...
bstay2 Posted November 18, 2016 Author Report Share Posted November 18, 2016 I decided to re-start the C25K program, this time keeping track of my total distance and pace. Keep on running if I can, less walking. Week14 of 13-Nov-2016 Fri - W1D1 2.11km 19:38mins 9:17min/km Week15 of 20-Nov-2016 Sun - W1D2 2.18km 19:44mins 9:02min/km Mon - W3D3 (11,9,13,9,13) 11,9,10,8,8 = 46 pushups. Tue - W3D1 (4,3,4,3,4) 4,3,4,4,5 = 20 pullups. Wed - W3D3 repeat (11,9,13,9,13) 11,9,11,9,9 = 49 pushups. Week16 of 27-Nov-2016 Sun - W1D3 2.13km 21:09mins 9.54min/km Mon - W3D3 repeat (11,9,13,9,13) 11,9,10,8,8 = 46 pushups. Wed - W3D2 (5,3,4,3,5) 4,5,5,4,5 = 23 pullups. Thu - W3D3 repeat (11,9,13,9,13) 11,9,13,9,10 = 52 pushups. Fri - W2D1 2.22km 21:12mins 9:33min/km Week17 of 04-Dec-2016 Sun - W2D2 2.13km 20:36mins 9:40min/km Tue - W3D3 (6,5,4,3,6) 6,5,4,3,6 = 24 pullups. Fri - W2D3 2.32km 21:52mins 9.24min/km Week18 of 11-Dec-2016 Tue - W4D1 (5,4,5,6,7) 5,4,5,6,7 = 27 pullups. Fri - W3D1 2.26km 21:36mins 9.33min/km Week19 of 18-Dec-2016 Wed - W4D2 (7,6,5,6,7) 7,6,5,6,7 = 31 pullups. Week20 of 25-Dec-2016 Mon - W3D2 2.60km 24:08mins 9:17min/km Fri - W3D3 2.58km 24:10mins 9:20min/km Week21 of 01-Jan-2017 Fri - W4D1 2.22km 21:13mins 9:31min/km Week22 of 08-Jan-2017 Sun - W4D2 2.61km 26:33mins 10:09min/km Quote Link to comment Share on other sites More sharing options...
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