week six

There seems to suddenly be a lot more running in this week..

41 to 60 of 68 messages
28/08/2010 at 16:36

Hello people!

 8 weeks ago I was a smoking, overweight couch potato.

I just landed in week 8 and did my first 30 min run today. Woohoo! However, I've noticed that I jogg rather than run. I do about 4K in 30 mins and if I run faster I would not make it to the end of the 30 mins. My goal is to run a half marathon in may 2011 and I don't care how long it takes me, I just want to finish it, without having to walk parts of it. 

 My questions (considering the next step):

Should I train towards a bit more speed (since my pace seems to be very slow compared to others) before I go for endurance or should I train towards increasing the amount of time I spend running?  


The programme speaks of three times a week. Should/can I increase that once I have finished the final week? What about having that one day of rest inbetween?

02/10/2010 at 08:48
I've just completed the first week of this schedule, I managed to do it, without stopping, which is an achievement as I've not run since school, I'm 42 years old and about 4 stone overweight. I did feel like I was going to collapse at the end of each run, lol, but am looking forward to next week.
02/10/2010 at 15:34

Hi, I am following the schedule. I finished week seven, but since week six my knees are hurting after I finish running.

I started resting for two days instead of one, but still the knees hurt for an entire day after I run. Is this normal? I am using running shoes

24/10/2010 at 20:31

I've decided to do this at 2 weeks each time.

Now onto week 3 and this almost killed me today, but guess run one in week two did the same and then by the 6th run of that period, I was fine.  So hopefully this 2 weeks will be the same. 

03/01/2011 at 12:14


I have just started the beginners plan today and I'm feeling sooo tired! Im 23 and ive never run before in my life, but my dad is a marathon runner and he encouraged me to start that sport..Im really motivated now, but just worried that as the weeks go by it gets tougher and I will give up...

Fingers crossed I won't!

and good luck to all the beginner!!

04/01/2011 at 18:25

Hi i have decided that i need to start running to aid my wieght loss (lost 3st for my wedding July 2009 and have put on 2 stone since) and to ensure i stay yummy for hubby.

I do have one question, i am recovering from swine flu (just returned to work) when should i start this programme.

 Good luck to you Blu Lagoon fingers crossed too!    

08/01/2011 at 14:28
Hey. I've just come back from my first run in over a year. I was never any good when I last ran so I gave up! I did just over a mile today, running until I was knackered and then walking for a bit. It wasn't part of any routine, just my attempt at getting round my route. Towards the end, I think I was feeling a bit better.

I've just seen this training schedule and reckon it looks doable for me. Going by what I did today, It seems pretty well thought out.

Just wondering how people work out their timings? It always seems to take a lot of concentration for me just to keep running so fiddling around with a stopwatch, checking when to run and when to walk would be pretty frustrating for me, I think.

How do others do it?


10/01/2011 at 21:05

Hi Lumbar

I didn't really time myself tonight when i started running again just ran for one track on my MP3 then wlked one.

 hope that is helpfull.

 My first run after 6 months went really well but know suffering achey butt and thighs now. Any tips on how to improve on this?

16/04/2011 at 12:59
Hey guys, I am 16 years old  and in 2 months I will be 17. I am looking to join the Army but I'm lazy. I think this is what I've been looking for, so starting on monday I will be doing this program. I will let you know how I get on. Thanks for this.
18/05/2011 at 11:38
I have been ruuning on a treadmill for 30 mins since last 2 months , but whenever i step out my split sheen hurts more n i lose breath faster than I feel there is severe pian in my tights. In short every part of body pains which I dint realise existed when i was running on treadmill. Does that happen to everyone who steps out to run...or I am not being strong enough. I ran twice out , in a ttempt to start running...but was very dissapointed n let down with all those pains and now back to tread mill. Can some one please help me
20/05/2011 at 14:07

Hi All,

I'm pretty new to this! I go to the gym a lot and always active, so have a fairly good level of fitness. I really want to be a runner though! I have started on about week 8, I did 2x8 & 1x10 mins yesterday, then 2x8 & 1x1 mins today. Going to have a break tomorrow and then run on Sunday - what should I run? Any reccomendations? (I know I am doing this alittle off plan!) 

My ultimate goal this year is to do the Great North run, 1/2 Marathon in September...hope I have long enough to train! 

06/08/2011 at 15:37
I started this programme last week and I am supposed to do the 2 minutes run and walk 1 minute but I just keep getting out of breath. I am 35, not used to exercise at all but need to get in shape. Any suggetions of breathing?
22/09/2011 at 14:34
I've done this and it really does work. I started back in February and I now run 7.1K three times a week. I've run one 10K race. I love it! And my BMI is 21.25!
07/10/2011 at 18:49


I am planning on starting this program on monday. I was just wondering becasue you only run every other day during the week, what other exercise could/should i do to get fit faster??

07/10/2011 at 19:14
As a beginner - you need to have the rest days in between - trying to speed up the fitness process will likely lead to injury.

On rest days a bit of stretching or some light weights i.e. toning exercises to strengthen the core are a good investment of time and should help your running.

It's important to recognise that your cardio vascular system will improve very quickly but the body's muscoskeletal frame takes longer to catch up. Exercise breaks down muscle, rest is needed to allow it to repair and you will get fitter more safely.

Better to take a steady approach - remain injury free - rather have stop/start frustrations if you hurt yourself.

Make sure you have invested in the right running shoes for you - better to go to a running store and have proper gait analysis. This will ensure you don't end up hurting yourself eg shin splints etc.
05/01/2012 at 13:25
Can I just ask, how do you go about timing the minute splits, such as 1 minute jog, 1.5 mins walk.  Do you just count in your head or do you use some kind of stop watch which allows you two different timings?
05/01/2012 at 14:25
You can get beginners programmes such as the NHS Couch to 5k, which have free podcasts you download to your MP3 player.  The voice over the music tells you when to walk and when to run as well as offering encouragment and advice.  Much easier than keeping your eye on a watch all the time.
12/01/2012 at 16:55
Hi ive just started the programme, i cant complete the whole circuit 8 times as yet, im 49 and overweight. joined a slimming club and started this all in the same week. feeling better for it but so ashamed at how unfit i am... will i get there
19/01/2012 at 08:06


i've been following this program and am currently at week 5.

Things were going good these past few weeks, and i could see my stamina increase dramatically by following this routine. FYI I'm 24, male and weigh 74 KG.

However, now, at week 5, My legs hurt after 14-16 minutes and i start to get exhausted.

All the other weeks were good (initially hard, but manageable and unlike this week). 

Is there any modification i could do to my food intake that would help ?

can somebody point me to some exercises (streching before or after) that would probably help in my situation here ?

 Appreaciate you experienced folks' help

P.S. i'm a vegetarian.

26/01/2012 at 20:17

I'm currently on week 1.

I'm not sure if I'm "doing it wrong", because I'm joggin and not, you know, running. Still much faster than walking but yeah, just wandering if i'm doing it right.

So far I've done the running sessions on 3 consequtive days, gonna take a break tomorrow and do one more on saturday before moving onto week 2.

 Just a question, is it bad if i take over 90s break if i do some of the running intervals up hill? 

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