Just completed wk 5 of the programme but concerned that im not goin fast enough. Im only really joggin rather than runnin. Is that ok?!
Also if there a free app I can use on my galaxy 3 which will track calories burned. Not good when it comes to findin stuff like that!
I would say that yes, jogging is fine. Speed will come later. I didn't really start picking up any speed (or even feeling like I could) until week 8 and week 9. Obviously having the extra time for running (so therefore extra distance) helps as you get further into the programme.
I use Cyclemetre (on iPhone). That has calories burned (I burned 450 this morning - a great encourager!)
You don't want to run too fast, too early and either injure yourself or be put off. Tempting as it is (and I was a great one for always wanting to do more! lol)
I am a week behind you so may not be best placed to comment. Our graduates may offer better advice but I wouldn't worry too much about pace. That can come later as your fitness increases.
As for an app, try sportstracker. It measures distance, speed, calories, elevation ,etc. for a range of activities and works well with the samsung.
Hope this helps
Well done on completing week 5. There is no need to worry about speed at this stage - the focus of the programme is to increase distance and stamina bit by tiny bit. I only started to improve a bit during week 8 onwards. There are podcasts that follow on from this programme for after you graduate that will help with speed. One thing is for certain - Week 6, which you are just about to start, is not the time or place to try to improve performance. It's a toughie and lots of people can be caught out by it. Just as you are feeling good about having done the 20 minute run in week 5, so the next run you are back to intervals and it takes a bit of doing. Keep it slow and steady and you will see it through. In short, good luck with W6 but treat it with respect. Best wishes.
Thanks everyone. Was talkin to someone the other day bout it all & they said id prob b burnin only 50 calories so felt really disheartened. Think I need to track my caliries!
You know, I get really sick and tired of these people who think it's okay to give 'advice' that hasn't been asked for, that they are not qualified to give, and that is designed to dishearten and put people off doing something. You can track your calories - I think quite a few people on here do that. Now I'm on the longer runs I am burning about 300 - 400 calories each time out and that is not to be sneezed at. I'm sure a few more people will give you some indication about this as many of them here do track calories. This 'someone' who disheartened you - what exercise do they do, may I ask? Very little I daresay. You carry on with your programme, and please do look to this community for your support, advice and encouragement because one thing is for certain - WE won't let you down. Good luck and best wishes.
I don't know how accurate this is -- but my Runkeeper App has tracked me for 220 klms over the past 4 months and says that I burned 16497 calories. The distance is accurate - so that would mean it allocates a burn of around 75 calories per kilometre or 120 per mile. a Typical 5K/40 minute run for me therefore expends around 400 calories. I am not sure how it works this out - because my understanding is that it is dependent on initial weight, time spent running and effort expended (eg running expends more energy than walking) . It adds up over time - and hence comes the weight loss.
HOWEVER - it is easy to BLOW it all away . 100 gms of chocolate has around 500 calories. !!!!! 
I use runkeeper app on android that tells you how many calories you've burned. I then (when I can be bothered) use myfitnesspal to keep track of how many calories consumed.
As for speed its about the motion rather than the speed especially at the moment, building up stamina.
We also have to be very realistic about weight loss due to exercise. My understanding is that 1 lb of human fat contains the equivalent of 3500 calories - (1 Kg = approx 7700 cal) Over 4 months I have used around 17000 according to my Runkeeper - and indeed I have lost around 2.5 kg -- BUT I have lost 6 inches around my waistline and can now hardly keep my pants up.! Looks like I am going to have to buy a new wardrobe - after previously having to also buy a new one due to my increasing weight ( too many cruises) So weight loss is only part of the equation.
By taking up running you will notice more benefits than you initially thought. The building of self esteem and feelings of achievement are empowering. This then gives you the strength and determination to succeed at other things in life such as diet and lifestyle.
There will be people who want to limit you and keep you back from success for their own purposes. Nobody here has any ulterior motives.
Good luck on the plan and we are all supporting you xxx
On galaxy tvere is an app called s health or Samsung health. It tracks distance walked and can detect running, shows you the calories burned and you can add otger exercise in plus put your food in and calculate the calories eaten that day.
You can also set goals.
Mapmyrun is another free app that will track your runs and give you a calorie count. If you are over 70kg, then a rough guide is 100 Val's/km - but as others have said, it's not all about weight. Your body shape will change dramatically with very little difference in weight as fat is replaced by muscle. As for the speed - slow is good!! You can work on going faster post graduation.
As a rough guide, using your legs to move your body over one mile uses approximately 100 calories. It works out at a little more if you are heavy and a little less if you are light. Likewise, it is a little less if you walk slowly and a little more if you run fast.
The exception to that is if your mile involved going up a mountain, when the calories burnt go up fairly dramatically to about three times as much.
The various apps use the above relationship of 100 calories to one mile and tweak it a bit to age, gender and weight, and also to speed.
Wearing a heart monitor, having programmed your resting heart rate and maximum heart rate, as well as age, gender and weight, into it first, will give a more accurate estimate of calories used that is specific to you.
You could try Endomondo if your phone has GPS it can provide distance travelled, pace, calories burned etc. As others have said calories burned are dependent on weight and heart rate. My 5 mile stroll over 1 hour 20 mins burned 615 calories (pace was about 3mph) but week 6 run 1 was 38mins (including my additional cool down) and that burned 635 calories. the difference was purely down to the effort I was using to run at 6.8mph and my resulting high heart rate. I use a polar heart rate monitor (since 2007 including 2 new batteries) and have totalled 1,171,684 calories over the 2341 hours of exercise - just makes you wonder how many I've consumed in that time 
2 more runs to go!! 🤗
2 runs a week enough?
Too fast, too fast! (W8R2)
W8 nearly done but disheartened at reading how fast everyone else is in their blogs!
Is there anyone out there old enough...
