Hello...I started using the C25K program and had a question about the speeds at which I should be walking and jogging at. When I am done with the program, I am only doing about 2.5 miles instead of 3 miles (approx 5k). What speed should I walk and jog at?
Run at a speed that is comfortable for you, fast enough that you aren't loafing, slow enough that you can finish each "interval" without feeling beat. A good test is to be able to speak in short sentences while running. Walk at a brisk pace, not a stroll.
As for distance, don't worry about it. You don't have to cover 3 miles, particularly if you're doing it by time.
I'm not sure how to make a new question about the C25K app - so responding to this. I have this app on my phone. This morning I did Week 6 Day 3. At the beginning it says that Week 6 Day 3 is Brisk 5 minute warmup walk. Jog for 25 minutes. I did that, and when it went to walk 5 minutes at the end (which I thought was the cool down), at the end of that 5 minute walk it told me to run 25 minutes again. I didn't do it, since this was my first time running for 25 straight minutes (and I only have 35-40 minutes for my trainings in the mornings before work). So I had to "quit" the work out. I went onto Active.com to see the C25K running plan on paper and for Week 6 Day 3 it says Warm up walk 5 minutes and Jog for 22 mintues. It doesn't mention jogging another 25 minutes before the 5 minute cool down.
Anyway my app won't let me show Week 6 Day 3 as complete. Anyone have this problem?