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I didn't do the C25K thing- just went out running with my wife (who is good at running)- and I didn't want to be beaten by her so made myself stay at her pace.
The first month or so was a bit of a struggle but I got used to it.
I couldn't talk to her whilst running and even found her talking to me to be difficult- I needed to concentrate 100% on running.
Now we can chat away easily and the runs are a lot easier.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
As I said, I'm not worried or bothered, more slightly miffed.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
My feedback thread is here.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Tue: Rest
Wed: Run slowly for 7 mins
Thur: Rest
Fri: Run slowly for 9 mins
Sat: Rest
Sun: Run slowly for 11 mins
Mon: Run for 15 mins
Tue: Rest
Wed: Run for 15 mins
Thur: Rest
Fri: Run for 18 mins
Sat: Rest
Sun: Run for 20 mins
Etc, Etc.
Do more if you can but absolutely do not attempt to run fast. You are very likely to hurt yourself. Keep it slow and easy to start with. The vast majority of running injuries are caused by doing too much too soon. Give your body plenty of time and rest to adapt and you will be fine. Nothing will slow your progress more than being injured.
Too much running before your body can handle it is worse than too little
There are many many aids to help, including the above route, phone apps, NHS C25k, etc.
0km + 4km = ummmm.....4km!
Just 646km from Luxembourg
Now you have to set yourself unrealistic goals. Sub 35 or something.
Maybe that's just me?
My feedback thread is here.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
January 36 miles
February 8.8 miles + 5.4 today = 14.2 Miles.
That sounds like a wicked challenge. 1.5 miles in under 11 minutes is OK, 7m20s miles. If I was just doing 1.5 miles then I could probably get down to 10 minutes, but 9:10, shit thats good.
It'd be immense for me to get anywhere near it now.
128km + 10km = 138km
Run/walk is the key (as in c25k) and be patient to allow tendons/muscles etc time to adjust. If you struggle with a week of the programme, repeat it. It'll start very low at around 30sec -1 min of running to 1-2 mins of walking but this all helps build strength and aerobic base. I've coached over 200 beginners this way and it really does work. Good luck,keep going and you'll get there :-)