just started out

yirara

So I just started out. I'm still trying to find the right app for this program (any free or not too expensive recommendation appreciated, but it should include stats and show improvements) and I do wonder how to go on. I did the first three days on RunKeeper, which required me to
do a 2.41km walk/light run
8 intervals of 1min running, 1.5min walking
do a 2.41kg walk/light run

I'm surprised I managed to do the 1 minute runs, but really, it's all I can do. The next thing on the schedule is to do a 45 minute walk/jog and while I'm sure I can walk this briskly without getting out of breath, there's no way I can run longer than 1 minute. Btw, I've been doing hiit type strength exercises and am swimming fast for months now. No idea why things go wrong as soon as I start running.

So what would I be doing if I wanted to repeat a session, because I think I won't be progressing as fast as the program suggests.

MeanderingMammal

I used :http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx podcasts, with Runkeeper to track my progress.

There is also an app but I don't know if it gives you the tracking features. Personally I'd recommend keeping the tracking in something like Runkeeper, or Endomondo, as you then have the history in the future.

yirara

I'm not quite sure what podcasts are. If they involve listening to something, then it's not the right thing for me as my ears don't like any type of headphones, and running with some sound on would not be appreciated where I live.

But I indeed am looking for an app that tracks my progress and compares. Btw, does runkeeper track in the background? Then that would be an option if I find another app that comes with the original 5k plan.

Another important thing for me is that I can decide when I run. The training plan should not get messed up when I skip a day (runkeeper did get messed up completely and I hope their support can fix it). At this time of the year we often have dust storms, and just going outside for a few minutes has people end up in the ER (last big dust storm it was 3500 children, in a town of just about a million people).

I'm currently looking at the 5k app from Active. At least it does come with the original plan, does seem to store data online, and only costs 3 USD and doesn't need a subscription plan like Endomondo and similar ones. Is that a good one? Can I run a bit longer than the plan suggests? (I'm running rounds, and 2.41km are about 3.5 rounds)

MeanderingMammal

http://www.coolrunning.com/engine/2/2_3/181.shtml

That's the original source of C25K, which might help

yirara

Yes, that's why I'm looking at the Active.org app: its recommended on that website. I think I just buy this app and hope it's what I need. I found too many apps already with completely different programmes, but still marketed under that name.

yirara

Yiha, finally found the solution: deleting the selected workout plan in RunKeeper gives me the choice to make my own workout, which is hidden somewhere deeper in the menu. Now I've manually added the first week of C25K. This should work better than sticking to a programme with fixed dates.

yirara

Well, that wasn't all that bad! I did the third round of 60/90s today. Somewhere in the third or fourth interval I was thinking: wow, this is going well! And I started running faster and ended up with a stride around 6.5 min/km. The next interval was similar, though in the end I ran out of breath and my total was just a bit slower than yesterday. I ended up with 3.03km in 25:29.

I think, now that the software is sorted out I'll stay on week one for a few more times to see if I can increase the speed a bit, and then go on to the next week.

MeanderingMammal

That's a fair distance for the time, I wouldn't worry about trying to speed up as that will come in time. More important to find a consistent pace that you can maintain for the moment.

yirara

Hmm yes.. at the moment 1 minute is all I can run. I tried it a bit longer yesterday without success, even with running at a slow walking pace. As the week2 intervals are longer I need to find the endurace somewhere to progress. I currently don't seem to be able to run longer, but slightly faster. That's why I thought I might try it that way.

MeanderingMammal

I'd suggest easing your pace until you can run the next stage.

yirara

Oops, that went completely wrong! I thought no way could I run for 90 seconds. Well.. I did, and not 6 but 8 intervals and a total distance of 3.60km. Wow! I think I am not completely unfit as I thought, just not used to this type of motion.