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LSwain

Help a newbie?

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This may be really dumb. But I just finished Day 1 and it was fine. But can’t find in the app what I do next. Do I go three days in a row am I supposed to take a day off between each run or two days off or none? Might be app challenged but can’t find that on here.  Also, nothing on here saying how fast or slow I should be running.  What pace am I supposed to go at ?  Without this information, this app just seems like a timer I could just use a stop watch for.  Any help?  I am sure it’s not but help on how long between run days if any and how fast am I supposed to be running at first and then as you go. Is there a link with that info I may have missed ?  Sorry for the long post all help is appreciated. 

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I believe this is meant to be three days per week with a day of rest inbetween each run As for speed, you start out slow and will naturally speed up after you've finished the program. "If you can run slower, you're running too fast."

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I read somewhere that you should run as slowly as possible. I run on a treadmill so I can set the speeds. Plus I do not like the cold or wet and I am trying to avoid excuses not to do it.

I walk at 6 kph and run at 8kph. For the last 5 mins of a session I speed up to 9kph.

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You're supposed to run 3 days a week. On the 4 days you don't run, you are supposed to walk 2 or 3 of those days. The remaining day(s) are rest periods. For example, I run on Mondays, Wednesdays, and Saturdays. My walk days are Tuesdays for sure, and Fridays or Saturdays maybe. My rest day is Sunday.

As to how fast you run when you run, run only as fast as you can. I have heard that you should be able to speak at least in short sentences when you run, but that is up to you. And if you feel like you can't run for the full minute or however long it tells you to run, then you should start walking. The point is that you know your body and you know your limits, or at least you will learn them while you're doing this.

Yes, it is essentially a timer, but it is also an encouragement. I find it incredibly helpful to have a voice telling me, okay now walk for a couple of minutes, or run for a minute. Also when she says that I'm halfway done that's also an encouragement. Without this app I think I would have given up by now.

Also, it keeps track of how many miles you run. All you need to do is turn GPS  on before you start your run, and at the end of the run it will tell you how far you have gone.

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