Quickie

[crystabelle]

So I completed W2R3. I think i have the trial version as its not letting load W3. I am confused as to which app I should buy now to continue. Please help.

[Hidden]

this is the link for the week by week podcasts - nhs.uk/Livewell/c25k/Pages/...

[crystabelle in reply to Hidden]

Thanks Slow_Rob, I dont have an iphone. Is there any other way?

[Hidden in reply to crystabelle]

they are android compatible also ? there is a link to app on the same page ?

[AdamB Graduate in reply to crystabelle]

Ignore the button about downloading them all from iTunes - just download the individual weeks. They are in zip files which expand into mp3. An mp3 file will play on just about any mp3 player (apart from Apple?) or android phone.

[AdamB Graduate in reply to crystabelle]

I found that the podcasts were a lot better than using the android app. They are simple, and they work. There aren't any issues with them freezing half way round which some people seem to have problems with.

[Zev1963 Graduate]

I used the mp3 files, they are less fuss than the phone app, and I found them very effective.

[ViaM Graduate]

For the Android NHS app, you just need to register to unlock the weeks, it is free, nothing to pay!

[Coddfish Graduate]

I think the app only unlocks W3 onwards when you have registered with Change4Life. You don't have to pay but you may get irritating emails for other Change4Life initiatives.

[crystabelle]

thanks, i tried to download the change4life but unfortunately only for UK residents. I am in South Africa.

[runningnearbeirut Graduate in reply to crystabelle]

Stick with the podcasts using the link above. They work.

[ViaM Graduate in reply to crystabelle]

I believe this app is very similar (if not identical): zenlabsfitness.com

[crystabelle in reply to ViaM]

Thank you, I have downloaded this version. Seems to be very similar.

[ViaM Graduate in reply to crystabelle]

I have the NHS app but I do all my runs with just a plain chronometer. So, here is the structure, in case you want to do the same:

Week one

Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

Week three

Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

Week four

Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

Week five

There are three different workouts for this week, which are:

Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.

Week six

There are three different workouts for this week, which are:

Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Workout three: a brisk five-minute walk, then 25 minutes of running with no walking.

Week seven

Begin with a brisk five-minute walk, then 25 minutes running.

Week eight

Begin with a brisk five-minute walk, then 28 minutes of running.

Week nine

Begin with a brisk five-minute walk, then 30 minutes of running.

[ViaM Graduate in reply to ViaM]

Oops, sorry for the long post, I meant to only post the link to it, doh!

nhs.uk/Livewell/c25k/Pages/...

[crystabelle in reply to ViaM]

no worries, great info. thanks!!!