Couch to 5K Running Program (C25K)

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Question about your week 8

XX_Miss_RoseMary_XX
XX_Miss_RoseMary_XX Posts: 274 Member
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So my app doesn't give me anything past w8d1 28 minute run. What do your apps say to do for days 2&3??

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  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    Mine shows the following:

    W8D2- 28 min run
    W8D3- 28 min run
    W9D1- 30 min run
    W9D2- 30 min run
    W9D3- 30 min run

    I have the RunDouble app
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    I used podcasts based on the original programme. There are spin-off versions in various apps, but the original plan is like Ceci posted above. You can see the whole thing here:

    Cool Running, Couch-to-5K
  • XX_Miss_RoseMary_XX
    XX_Miss_RoseMary_XX Posts: 274 Member
    Weird, I thought most only went to 8 weeks? Ill be continuing anyways after the app. Just curious :)
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    For some reason some of the spin-off apps have decided to tweak it to eight weeks only. It might have to do with the fact that during weeks 7, 8, and 9, there are no "extreme changes" and some impatient souls might want to start skipping stuff.

    On the other hand, it is never recommended to increase distance by a lot from one week to another, so it's also a lesson in taking it slowly, practicing patience.

    I've heard no more than 10% more distance from one week to the next, so the 3- and 2-minute increases to week 8 and 9 respectively, simulates that a bit. I liked the last third of C25K because of just that.
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    Some of the programs are only 8 weeks, mine was 9.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Ceci_O_K wrote: »
    W8D2- 28 min run
    W8D3- 28 min run
    W9D1- 30 min run
    W9D2- 30 min run
    W9D3- 30 min run

    Same, used the NHS Podcasts.
  • XX_Miss_RoseMary_XX
    XX_Miss_RoseMary_XX Posts: 274 Member
    Well ill add in a week of just 30 minute runs after my app ends :) I'm on the look out for good 5k to 10k apps now. :)
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    XX_Miss_RoseMary_XX wrote: »
    Well ill add in a week of just 30 minute runs after my app ends :) I'm on the look out for good 5k to 10k apps now. :)

    If you are willing to spend a few dollars, the RunDouble C25K full app has a lot of extras including a 5 to 10k program, fun runs, intervals, event training, even a half marathon plan. I've been happy with it on my Android phone.

  • upsaluki
    upsaluki Posts: 553 Member
    Ceci_O_K wrote: »
    XX_Miss_RoseMary_XX wrote: »
    Well ill add in a week of just 30 minute runs after my app ends :) I'm on the look out for good 5k to 10k apps now. :)

    If you are willing to spend a few dollars, the RunDouble C25K full app has a lot of extras including a 5 to 10k program, fun runs, intervals, event training, even a half marathon plan. I've been happy with it on my Android phone.

    I also use this app. So far I've used the c25k to 5210k programs and am using the 10k event training program right now. It's a pretty good app and can feed your exercise info directly to MFP. Ceci says the fun run can also record any run you do for distance and time too outside of any program on it.

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