Couch to 5K Week 4.....who knew

t_rog

What does the app do that reading the plan online doesn't? Considering you have to pay for it ($10 I think) I'd like to know how it's different or how it works with the information online. From what I read the plans are available online for free.

The app i use was only like $2 with a $1 in-app option to enable GPS. I use an app so I don't have to think, I just do what the lady in my phone tells me to do. It mutes my music when it gives prompts. The GPS option allows for accurate split times as well as pacing info and ties into Google maps. I also like the auto-publish to Facebook and Twitter options.

And, if all you're interested in is the "jog now" / "walk now" prompts, then take a look for one of the (many) podcasts that are available out there -- they provide the "audio", and they're free!

What podcasts? How do I find them?


Also.....at what speed are you supposed to run? Does it matter? I'm thinking of starting C25K next week..

akaMrsmojo

I am not sure, maybe itunes. I have the ap on my iPhone and iPod touch. There are a few out there. I know the podcasts are free and work just as well. You might want to google Couch to 5k and podcast.

allimax2002

Thats sooo awesome!! And inspiring! I tried day 1 yesterday. I couldn't even finish all the running parts and I felt like was dying while I did what I could. I'm gonna keep at it though! I'd say one of my fitness goals would be to run a 5k. Like seriously, run the whole thing. (Its a GOAL...oneday....)

iamhealingmyself

What does the app do that reading the plan online doesn't? Considering you have to pay for it ($10 I think) I'd like to know how it's different or how it works with the information online. From what I read the plans are available online for free.

$10? Mine was $3.

My app gives me audio alerts on when the warmup is done, when to run / walk, and then the cooldown and finish. For a whole $1 more, it tracks my cadence / pace, and gives me a map of where I ran afterwards, along with my time average speed per mile. All while I walk/jog/run to my own music.

I never would have known that yesterday, during W1D1, I covered 2.5 miles in 30 minutes. I LOVE that app.

i must have been looking at something else maybe it was a c25k membership or something? thanks ill keep looking for it.

BrentGetsFit

Also.....at what speed are you supposed to run? Does it matter? I'm thinking of starting C25K next week..

You run at whatever speed works for you. The ultimate goal is just to get you running for 30 minutes straight. Speed will come in time.

MoLivesLuvsLifts

It is a wonderful app! This Sunday, I'm going to do a 1 mile fun walk/run. My goal is to run the entire mile. This isn't a big feat to many; but, to me, it's everything!

LarryPGH

And, if all you're interested in is the "jog now" / "walk now" prompts, then take a look for one of the (many) podcasts that are available out there -- they provide the "audio", and they're free!

What podcasts? How do I find them?

Search on "C25K" in iTunes. I use the ones from NHS (they're also on the web at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx), but I know that there are other ones out there. Podrunner also has a couple of series available. The (free!) apps allow you to pick your own music -- they just supply the prompts -- but the podcasts give you prompts and music. Good stuff...!

Also.....at what speed are you supposed to run? Does it matter? I'm thinking of starting C25K next week..

The C25K program gives you two options -- a distance goal ***OR*** a time goal. The important thing to realize is that it's an "or", not an "and"! In other words, they're not telling you to run at a certain pace -- instead, you should focus either on running for a certain amount of time, or over a certain distance. Like others have said, increasing your pace comes over time (and, to my experience, it happens naturally -- so, unless you have really specific pace goals in mind (and you also have particular deadlines for meeting these goals), then I think you can just keep running, and watch (happily!) as your pace improves!)...

amyrc12

The podcast I use is the NHS Couch to 5K - Laura is your narrator and tells you when to walk and when to run. Gives you a pat on the back for a job well done too! It's a free download - if you google it you'll find it in mp3 format on the NHS website (it's a .uk address I think). Or you can get it on itunes....

amyrc12

Does anyone else use Nike+?

theresnoeggs

If you google FREE C25K podcasts it will do the same thing for free!

I downloaded this chic Carli's 9 podcasts and it works, intro with tips, warm up, run for ____ , walk for ____, over and over until cool down, followed by a "Way to go, your doing great!" at the end. ALL free

and I was able to put them on my phone since I use that for my music usually. She has great body pumping music ranging from the late 80s, 90s and recent stuff!

In week 5, the ended song to the 20 minutes is Eye of the Tiger ROFL! Talk about motivation!

MichaelDexter

I'm also in week 4 (doing day 2 tomorrow). It seems like each increase is going to be impossible, but it hasn't been too bad so far. Right now 5 minutes is tough, I can't even imagine 30 minutes!

andyj1984

I LOVE c25k! I'm just about to start week 4, already I can feel fitness improving, and its great fun too! 3 weeks ago I was struggling to run 60 seconds non-stop, now I am running 3 or 4 minutes at a time, and NOT feeling like I'm going to die. I can't wait to tackle the 20 minute run, when it comes along!

Hipposxox

That's amazing! I downloaded the app ages ago...but gave up on it a few days in. I lack the motivation to run, but since I've found out about this website, I've been more motivated! Maybe I should take it up again... ahha.

stacibuk

I LOVE c25k! I'm just about to start week 4, already I can feel fitness improving, and its great fun too! 3 weeks ago I was struggling to run 60 seconds non-stop, now I am running 3 or 4 minutes at a time, and NOT feeling like I'm going to die. I can't wait to tackle the 20 minute run, when it comes along!

I know how you feel. I was even tempted to repeat week 1, but I decided to preserver & continue. So glad I did. I even skipped one of the 3 days of week 2 (because I couldn't get to the gym) & I could still do the complete week 3 completely. Next week, I will be starting week 4 & I can't wait. Woo hoo!!

hazelnutflav

GREAT JOB!!!

the human body is amazing you never know what it can do until you push yourself to do it, we get so comforable with just
walking at one pace but so many people do not realize that you can run comfortable to, IF YOU WANT TO., im also going to
do this challenge begining in june, i was just laid off of work and what a great time to clear my mind and learn to run again.


keep up the good work , im proud of you.

TourThePast

I did W4 D1 yesterday, all of it, can't believe I actually managed it. :bigsmile:

I was so intimidated by the idea of running FIVE minutes - twice - that I nearly repeated a day of Week 3 instead. Luckily a friend persuaded me to just give W4D1 a go anyway. I'm such an idiot for not believing I could do it... :blushing: