C25K training tips
If you follow his pace 30 minutes = 3.1 miles that means you need to be running at 6mph.
That may seem hard if you have never run a day in your life.
So I recommend that you not try to follow or figure out his math to a T
In the beginning it seemed easy, but once I started running more than walking it felt like work. It also felt like a great accomplishment when I finished.
Find a pace that is comfortable to you. They say that you should be going a speed where you can carry on a casual conversation with another runner. If you are running so hard that you can't breathe or talk, you are probably going too fast.
Don't feel like you need to complete this in the timeframe listed. Just because you did week 2, doesn't mean you have to do week 3 if you struggled with week 2. Just do week 2 again, it's not a race, it isn't pass fail.
It's not like you only get to do this once. If you complete, and it felt easy, do it again but this time run it faster.
That may seem hard if you have never run a day in your life.
So I recommend that you not try to follow or figure out his math to a T
In the beginning it seemed easy, but once I started running more than walking it felt like work. It also felt like a great accomplishment when I finished.
Find a pace that is comfortable to you. They say that you should be going a speed where you can carry on a casual conversation with another runner. If you are running so hard that you can't breathe or talk, you are probably going too fast.
Don't feel like you need to complete this in the timeframe listed. Just because you did week 2, doesn't mean you have to do week 3 if you struggled with week 2. Just do week 2 again, it's not a race, it isn't pass fail.
It's not like you only get to do this once. If you complete, and it felt easy, do it again but this time run it faster.
The first time you do something - It's going to be a personal record!
My tip is to not be afraid to repeat weeks if you have to.
HW - 225 SW - 191 GW - 132 CW - 122
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Janielynne,
If you have a droid or another smart phone, they have a C25K app on it. I downloaded and was playing with it and it makes a sound when you are supposed to change speeds. It has one for each different day (ex. Week 1 Day 1, Week 1, Day 2, Week 1 Day 3, Week 2, Day 1, etc.) and when you change pace (from warmup to jogging to walking) it has a loud ringing noise, so you know when to change. I am planning on doing this but haven't started yet. I unfortunately have been working alot lately and waiting for my surgery approval. Good luck and hope this helps...
Wanda
If you have a droid or another smart phone, they have a C25K app on it. I downloaded and was playing with it and it makes a sound when you are supposed to change speeds. It has one for each different day (ex. Week 1 Day 1, Week 1, Day 2, Week 1 Day 3, Week 2, Day 1, etc.) and when you change pace (from warmup to jogging to walking) it has a loud ringing noise, so you know when to change. I am planning on doing this but haven't started yet. I unfortunately have been working alot lately and waiting for my surgery approval. Good luck and hope this helps...
Wanda
Take it slow. You can always improve your speed later once you are used to jogging.
I started the C25K program a month ago. I now have a pulled hip ligament, which I personally think was partially because I was trying to run 5.5 - 6 MPH before my body was ready for it. (I used a treadmill most of the time.) My massage therapist said it may also be in part because I've dropped weight and my ligaments are no longer held taunt because of the fat loss and lose skin. Who knows. He did agree I probably pushed myself too fast.
Just remember, the Tortise won the race in the end.
You can do this!
Kim
P.S. - I found the podcasts really helped pass the time quickly. I don't necessarily love all the music choices the DJ made, but it did keep my energy up and the training time flew by.
http://www.djsteveboy.com/1day25k.html
I started the C25K program a month ago. I now have a pulled hip ligament, which I personally think was partially because I was trying to run 5.5 - 6 MPH before my body was ready for it. (I used a treadmill most of the time.) My massage therapist said it may also be in part because I've dropped weight and my ligaments are no longer held taunt because of the fat loss and lose skin. Who knows. He did agree I probably pushed myself too fast.
Just remember, the Tortise won the race in the end.
You can do this!
Kim
P.S. - I found the podcasts really helped pass the time quickly. I don't necessarily love all the music choices the DJ made, but it did keep my energy up and the training time flew by.
http://www.djsteveboy.com/1day25k.html
~ Kim ~
HW - 283 SW - 257.5 Goal - 156
Thanks to all the DS vets who have paid it forward - I <3 you guys!
Looking for DS support & information? Check out : http://weightlosssurgery.proboards.com/index.cgi
HW - 283 SW - 257.5 Goal - 156
Thanks to all the DS vets who have paid it forward - I <3 you guys!
Looking for DS support & information? Check out : http://weightlosssurgery.proboards.com/index.cgi
I love C25K! I agree with the earlier advice that you not worry about repeating weeks. It took me 11 weeks to finish the 9 week program. Actually, it may have been 12. I didn't worry about speed, I just downloaded the podcasts onto my Ipod so I could just follow their cues on when to run and walk. The music wasn't really to my tastes, so I would turn the volume way down so I could tune it out a little. Good luck!
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