W7 D1
Philllbis
Posts: 801 Member
Starting Week 7 Day1 tomorrow. I shouldn't have any issues competing the week.I actually love the longer runs.
To those that have finished, what sort of traing do you do now? Do you run for 30 minutes 3 or 4 times a week?
To those that have finished, what sort of traing do you do now? Do you run for 30 minutes 3 or 4 times a week?
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Replies
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My only advice is dont try to do two days back to back.
I did that and the second day was horable struggled with it and felt so discouraged
I am redoing the week it was that bad0 -
Starting Week 7 Day1 tomorrow. I shouldn't have any issues competing the week.I actually love the longer runs.
To those that have finished, what sort of traing do you do now? Do you run for 30 minutes 3 or 4 times a week?
Good for you!!
I finished and am doing some interval training twice a week and one longer run on the weekend. Basic interval training is 1 mile easy jog/run, then the second mile I alternate between hard run 30-45 sec w/ jogging 1:45 - 2 min and finish with 1 mile easy run. Long weekend runs are at "easy" pace - going longer every week or every couple of weeks. Using the interval work to improve pace and stamina. Only in second week - the idea is to make the time spent running hard longer and the recovery shorter - much like the early weeks of C25K - but running hard and jogging instead of jogging/walking.
Good luck!0 -
Starting Week 7 Day1 tomorrow. I shouldn't have any issues competing the week.I actually love the longer runs.
To those that have finished, what sort of traing do you do now? Do you run for 30 minutes 3 or 4 times a week?
Good for you!!
I finished and am doing some interval training twice a week and one longer run on the weekend. Basic interval training is 1 mile easy jog/run, then the second mile I alternate between hard run 30-45 sec w/ jogging 1:45 - 2 min and finish with 1 mile easy run. Long weekend runs are at "easy" pace - going longer every week or every couple of weeks. Using the interval work to improve pace and stamina. Only in second week - the idea is to make the time spent running hard longer and the recovery shorter - much like the early weeks of C25K - but running hard and jogging instead of jogging/walking.
Good luck!
Thanks Kim! I made it through W7 D1's run with no problems. I think once I finish I'll work on interval training as you suggested. I'd like to run my first 5K in the spring and not just finish but to finish strong!0 -
I finished yesterday and am planning on doing 30 min runs every Mom, Wed, and Fri. Once those become easy and at a good speed I may try the 10K app. I am also planning my first 5K in the spring and want to be able to do it easily in 30 min or less.0
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Starting Week 7 Day1 tomorrow. I shouldn't have any issues competing the week.I actually love the longer runs.
To those that have finished, what sort of traing do you do now? Do you run for 30 minutes 3 or 4 times a week?
Good for you! My goal all along has been to only run for the time allotted in the program. Now that I've finished the time portion, I'm working on building up to running an entire 5k.
For the next few weeks my workouts are going to look like this:
M & W: 5 min warm up fast walking, 15min run, 2 min fast walk, 15 min run, 5+ min moderate walk cool down.
Friday looks like w8d3 (30 min run), but adds 2-3 minutes a week. Yesterday was my "week 9" and I finished a 32 min run. Next week on friday I'll bump it to 35 min, and so on.
Once I get to the point that I can run for 5k, I'll do that week's program for a few weeks, but I'll start adding in hills on Monday, and work on speed drills on Wednesday. Friday I'll keep with running the same time that got me my first 5k, but I will be running with a friend of mine on her "turf" that is way more hilly than my neighborhood.
The goal, is to be able to run a 5k in under 35 minutes without struggling. This is key for me, because right now my biggest barrier is my lung capacity. I'm prone to cold/virus/exercise induced asthma... which is a big reason why I've hated to exercise all my life so far. I figure once I can feel like a 5k is "easy" I can start building my distance to an 10k, and beyond.
My husband's goal is to run a marathon... but he hasn't been able to do the training. Ever since I've started running in October, he's gone on most of my runs with me. I'm hoping that I can get to a point that we'll be able to do the marathon training together... and keep each other accountable. I want to see him succeed in his goal... and gosh darn it... what better way for us to spend some time together then to do it running and talking for several hours (at the end of the training of course).
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Starting Week 7 Day1 tomorrow. I shouldn't have any issues competing the week.I actually love the longer runs.
To those that have finished, what sort of traing do you do now? Do you run for 30 minutes 3 or 4 times a week?
Good for you! My goal all along has been to only run for the time allotted in the program. Now that I've finished the time portion, I'm working on building up to running an entire 5k.
For the next few weeks my workouts are going to look like this:
M & W: 5 min warm up fast walking, 15min run, 2 min fast walk, 15 min run, 5+ min moderate walk cool down.
Friday looks like w8d3 (30 min run), but adds 2-3 minutes a week. Yesterday was my "week 9" and I finished a 32 min run. Next week on friday I'll bump it to 35 min, and so on.
Once I get to the point that I can run for 5k, I'll do that week's program for a few weeks, but I'll start adding in hills on Monday, and work on speed drills on Wednesday. Friday I'll keep with running the same time that got me my first 5k, but I will be running with a friend of mine on her "turf" that is way more hilly than my neighborhood.
The goal, is to be able to run a 5k in under 35 minutes without struggling. This is key for me, because right now my biggest barrier is my lung capacity. I'm prone to cold/virus/exercise induced asthma... which is a big reason why I've hated to exercise all my life so far. I figure once I can feel like a 5k is "easy" I can start building my distance to an 10k, and beyond.
My husband's goal is to run a marathon... but he hasn't been able to do the training. Ever since I've started running in October, he's gone on most of my runs with me. I'm hoping that I can get to a point that we'll be able to do the marathon training together... and keep each other accountable. I want to see him succeed in his goal... and gosh darn it... what better way for us to spend some time together then to do it running and talking for several hours (at the end of the training of course).
Nice!! I'm looking ahead to what my training will be after completing Couch to 5K. This looks like a good plan although I see that there's a Couch to 10K app. I might do this over the winter. I've had no issues doubling the Couch to 5K runs. My workout week starts on Saturday and I do a split routine where I do pull, legs and then push. I do the Couch to 5K 6 days a week doubling each day. On Cardio days I follow up with 30 minutes on the elliptical doing the Hill routines.0
