Completed W7D3 this morning!!!

Uh oh... what to do when I finish week 8 at the end of the week?? (Not up to 5k, though.) Should I just keep plugging along for 30 min or so each workout and increase speed a little each week? Or go back to the earlier intervals and work on speed gradually that way? Or maybe try the Zombie Run app? Any advice will be welcome

I would suggest concentrating on increasing your distance rather than speed, the speed will improve itself over time. I wasn't running 5k in the 30 minutes at the end of the programme. I decided to carry on running 3 times a week, adding a few more minutes to each run. First I ran for 34 minutes and then I went for 38 minutes and made the 5k. I'm happy with that distance for now, I run 5k three times a week

Thanks for sharing! I will probably try this method.

Are you guys not doing week 9?

W5 Day 1 for me tonight...we'll see how it goes.

I am not a runner. I would like to love running, but for the moment, I don't.

When did or did you develop a passion for running?

W5 Day 1 for me tonight...we'll see how it goes.

I am not a runner. I would like to love running, but for the moment, I don't.

When did or did you develop a passion for running?

Started C25k April 19 and have since completed it and 5 to 10k. This morning I ran an hour without stopping. I still don't LOVE running, but I don't HATE it either!

Finished W5D1 today! I purposely took it at a slower pace today rather than push myself to go a bit faster like usual since my legs were really sore from my personal trainer and strength training yesterday, but surprisingly it was an amazing run and I really enjoyed it. Even wanted to run longer!

Completed W7D3 this morning!!!

Uh oh... what to do when I finish week 8 at the end of the week?? (Not up to 5k, though.) Should I just keep plugging along for 30 min or so each workout and increase speed a little each week? Or go back to the earlier intervals and work on speed gradually that way? Or maybe try the Zombie Run app? Any advice will be welcome

I would suggest concentrating on increasing your distance rather than speed, the speed will improve itself over time. I wasn't running 5k in the 30 minutes at the end of the programme. I decided to carry on running 3 times a week, adding a few more minutes to each run. First I ran for 34 minutes and then I went for 38 minutes and made the 5k. I'm happy with that distance for now, I run 5k three times a week

Thanks for sharing! I will probably try this method.

Are you guys not doing week 9?

Yes I did week 9, three 30 minute runs, I still don't run 5k in 30 mins though, I'm not that fast lol.

WK3D2 done. It was a hard run this morning. I wish my trail was lit so I could run there in the morning. I don't like the road running as much. If Thursday is similar to today, I may have to repeat week 3. But... no worries. I'm still moving.

today was supposed to be a rest day, tomorrow will be W4D2...however, all the kids were gone to activities so wife and I decided to eat out...and 1000 calories later, I decided I needed to do something today...I didn't want to deviate from the program , so I decided to see if I could run a mile without stopping...

I did that, was slow (9 minutes) as I felt heavy this morning, but at the end I felt like I could have went another mile...

Can't say enough that I think this program works and looking forward to hitting W4D2 tomorrow.

BTW...El Charro is evil and mexican food is an evil temptress.

After doing W5D1 yesterday morning, I was so anxious to do a test run of W5D2, so I did. It was hot as heck and I almost gave up after the second walk bc I thought that there were three 8-minute runs. I'm so glad that I stuck w it and was shocked and relieved when the announcement told me that I had finished the workout! :laugh:

Then, this morning, I did a test run of W5D3 and did 20 minutes of straight running. I'm so glad that I was able to go from 5-minute runs to 8-minute runs in one day, and then do a 20-minute run about 12 hours later. A few wks ago, I was concerned that running everyday would tire me out, but now I know that I can run everyday! And, today's run was soooo much better bc the sun wasn't out. I will never make the mistake of running in that type of heat again.

For both W5D1, for the running alone, I kept a steady pace of 4.7 mph.

For W5D2, I kept it steady at 4.4 mph and I skipped the warmup and cooldown. I just wanted to jump right into it and see my stats afterwards. :laugh:

Did W5D1 this morning. Super humid and trash day = stinky run :P

This may sound weird but I felt like a beautiful runner today. I was sweating like crazy (because Michigan weather is stupid. It will be 30 degree cooler on my next run day) but had a rhythm and felt strong. I'm kinda liking this running thing.

Yeah, the weather does affect you, so I bet you'll do better when you're not dying from the heat. Michigan weather sounds like Texas weather. lol

WK3D2 done. It was a hard run this morning. I wish my trail was lit so I could run there in the morning. I don't like the road running as much. If Thursday is similar to today, I may have to repeat week 3. But... no worries. I'm still moving.

I wouldn't repeat it bc weeks 3 and 4 are almost similar. You're doing 3-min walks in wk 3 and you'll start off the wk4 run doing 3-min runs. The second run is just an additional two minutes. You can do it!!! :bigsmile: You'll be amazed that you can actually push yourself for the extra two minutes. Whatever you do, like you said, all that matters is that you're still moving. Good luck.

I didn't want to deviate from the program , so I decided to see if I could run a mile without stopping... I did that, was slow (9 minutes) as I felt heavy this morning, but at the end I felt like I could have went another mile...

:frown: Well, I feel REALLY slow, then. You're doing 6.6 mph. Doing a mile in nine minutes is not slow, IMO. I think that you're doing great.

Towards the last run I definitely have to push to complete it, but I haven't had to stop once yet throughout the program..... I will admit though, looking ahead to those 8 minute, 20 minute etc runs is pretty scary. It's hard to picture myself ever doing that.

You didn't think that you were going to finish the last part of the run, but you did it. The same thing will happen for the 8 and 12-minute runs.

re: the 20+ minute runs... I try and not think about the first leg/first mile otherwise I start panicking - I tend to focus on steady to get there, then I can extend my stride a bit or whatnot so I don't burn up all my energy in the first half, because then I know I'm halfway done! Also, I run routes so that on the second part I'm heading in the direction of home already instead of away...

You just have to talk to your legs and tell them they are fine and they are not allowed to give up! I did wk7d1 yesterday and it was awesome. 2.31 miles in 31.02 - (includes warm up 5 min walk) that's an average of 4.5mph which is really slow to me, but hey, I can do it and not stop so I am ecstatic!