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ecuturtle-There are both good and bad aspects about C25k. By itself, it just isn't enough to help someone seriously lose weight. You really need to do more than just this program if you want to see faster weight loss. To lose a pound of weight, you need a calorie defecit of 3,500. In each C25k day, you're burning 200-300 calories. If you keep everything else the same, that's a calorie defecit of just 600 to 900 calories a week. With just the C25k program, you would lose approx 1 pound a month. Not great encouragement for someone who's doing such a great job at it. To lose 1 pound a week, you need to consume 500 calories less than you burn each day. Some people prefer to burn that off by exercise, others dieting.
Now for the good news. Running can burn 600 to 800 calories an hour. It's an excellent exercise that burns a lot of calories fast. However, it's essential for us new runners to build up running times gradually. If you keep this up, and do either OHR or the Spring Training, you'll be able to run an entire hour. Then you'll be able to burn off lots of calories quickly. We just aren't there yet. The C25k has lots of walking, which doesn't burn as many calories. Even in week 9 (running 30 min) one can expect to just burn off 300 to 400 calories each day.
Dont worry, soon, you'll reach your goals, it just might take a bit longer.
LMSH- "OHR" stands for One Hour Runner. That program starts off with running 30 minutes 3 times per week, just like how we will end the Couch to 5k program. It then gradually builds up to running one 60 minute run per week, plus a 30 min run and a 40 min run, over 10 weeks much like the Cto5k we're doing now. Here's the program I got off of "Avon Running" (Spring Training is another program that works off of 30 minutes or 3 miles of running 3-4 times per week and builds from there...with the eventual goal of getting ready for marathon training).
Getting Longer, Getting Stronger: Becoming a One Hour Runner
A personal note: Running is incredibly addictive--not only because it feels good, but when you accomplish a distance, you are often instinctively challenged to try to go farther. Many women have never attempted this kind of physical test before. Once you know you can do it, you become curious about how much more you can do and thrilled by the excitement of trying.
Becoming a thirty-minute runner may be your ultimate goal, or you may wish to revise your goal and crank it up a notch or two.
One of the best new goals for the thirty-minute runner is to try to run for a longer time. Not only is it easily measurable but it also gives a tremendous sense of satisfaction. Once you've finished a longer run, it's a real kick to drive over the same roads and see how much distance you covered on foot. You'll feel a sense of ownership over the territory you've run.
Treadmill runners don't experience this same kind of claim to territory. However, you can get a similar sensation by seeing the treadmill odometer register more mileage, or by watching the clock and seeing your staying power during a workout grow.
Becoming a One Hour Runner
The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.
Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.
Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes
Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes
Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes
Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes
Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes
Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes
Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes
A personal note: When you are trying to increase your distance, some days feel good and others feel awful. Listen to your body. Be willing to back off. There is no hurry. These schedules are designed for the best possible circumstances, and sometimes you just need more time to adapt. Never move on to the next higher distance until you feel totally comfortable with the one you did today. I can remember once doing the same mileage for three weeks before I felt I had the strength to add a bit more.
Hi everyone. Sorry for lurking on your thread. What a cool idea to consolidate weeks. I finished C25K back in early September and post in the Long Haul group (that was the C25K group I was in). I found I need a regimen so have recently started Hal Higdon's Spring Training (HHST)which is a 12 week program that gets you up to 6 miles at the end and you run 4 days a week and cross train on 1 of the days. Once you get close to the end of C25K, you may want to explore OHR or HHST and see if either are a logical next step for you. Remember to keep it slow (to avoid injury) and to run for fitness,eat to lose weight. Personally, I avoided scales and took measurements. I didn't drop a pound, but boy did I drop inches!!! Good Luck to all of you. Hope you don't mind me continuing to lurk!
Hello everyone! This is my first post, but I've been lurking for weeks now.............I did W4D2 today............NEVER been a runner before and am intrigued by those who do run.............punched in "beginning to run" on internet, and found this site. LOVE IT!!! Have learned so much by just reading about others' experiences. I am NOT fast, but lots have said to slow down, so I figure doesn't really matter how slow, as long as I do it! I'm really nervous about the upcoming weeks---as the 5 min. runs aren't easy for me.
I am doing all my running on a treadmill................am hoping just to suprise everyone when I start running outside in the spring. I have it on a 1.0 incline----should I up that since I have seen that running outside is tougher?!
I am also using Ullrey's podcasts, and I agree with you that week 4's music isn't very good! Well, glad to be here, and hope I can continue to become a OHR!!!!!!!!!!!! That would amaze me!!!!!!!!!!!!!!!!!!!!
C25Kers and Lurkers,
Completed W3D3 this morning and I'm actuallly looking forward to Week 4. I'm curious to see what this back week of music is on the podcast.
I think its great to have lurkers but I hope you all know that you are welcome to post here. If any of your experienced runners have any words of wisdom or encouragement, we'd sure appreciate it. And new runners if you have any questions for us, please ask.
Have a great weekend,
Welcome to our group. My understanding is that it's ok to set a treadmill for anything between a 1 and 2 degree incline to be equivalent to running outside. I'm using a 1.5 degree incline (when I run inside). That seems to compensate for the treadmill doing extra work for me. So, if you find 1 degree too easy, try running at 1.5 or 2 degrees.
Week 5 day 1 is complete. I am looking forward to the 2 mile run in a couple days, even though I know it'll be tough. The intervals are ok, but I prefer to just get into a rhythm and just keep on running. It takes me about 5-8 minutes to get into a pace. After that time flies (I know this from the last time I did C25k). After Week 5 is when the fun starts. Weeks 7-9 are fun, because one can just run, no stopping. The intervals in weeks 5 and 6 are long enough that just as I start to get into a rhythm, it's time for another walking break.
Week 2 Day 3 down, WooHoo. It really felt great. I started out with no incline for the first 2 or so workouts then I went to 1 until today when I upped it to 1.5. I think that is the sweet spot for me right now. I think my body is adjusting to the running. I just feel like I finally found a good groove .
Keep at it everyone.
Mom to 2 boys (13 and 5)
5/22/10 Festival of Hope 5k [39:12]
10/17/10 1st Half Marathon - Girlfriends Half Marathon Vancouver, WA
Just a little report on W5D3- I did it last night. And I did end up walking some, but not a lot. I had to stop and tie my stupid shoe once and then I walked at about 12 minutes. But I tried to alternate longer stretches of jogging with 10-15 seconds of walking to keep moving. I am most certainly glad I did the dreaded 20 minutes though!
I am still trying to figure out how the training schedule figures 3 miles in/or 30 minutes. I realized yesterday that I was definitely not near 2 miles....probably about 1.25 miles. However, I just have to keep remembering that I am DOING IT, even if I am slow
How's everyone else doing???
When I completed C25K I was never able to ht a 5K in 30 minutes. I did it by time the whole way but on my last run I timed myself and went on a 5K instead which is actually 3.1 miles. The time you complete it in is not important as much as the fact you ran it. Someone on this forum reminded me it was C25K not Couch to 30 minutes. Most people complete the run in 35 - 40 minutes but again the time is not important.
Remember that C25K is not and end but a beginning. When you complete the program everyone has to make a decision on what to do next but it is the first step in a healthier you.
Run well, post often.