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Couch to 5K
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Newbie. Advice needed!

Hey all

I have just started the program today. I am 26yo F with a stone or two to lose. I've never really had stamina, even at school was more of a sprinter! Would like to do this just so I am able to run long distances really.

I have some questions. How many times a week do people recommend?

Also, does anyone here run in the gym? It's not really safe around my house and I drop my partner off at the train station each morning an hour and a half before I need to be at work, so I'm going to the gym for an hour each morning. Was just wondering how this compares? Should I put the treadmill on a slight incline to mimmick the gradients of outside? Any other differences I should be aware of?

And finally, just any advice really. Thanks!

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I started in the gym with c25k. Because I had to take my little one with me, and there were toys - but it worked fine - boring in the end, though. And in the beginning of the program, it is a little annoying, to have to change the speed all the time :) But I did it for the first 5-6 weeks. I guess I will go back when winter comes - here Denmark it is dark from around 4 pm - and I run in the forest now... Not a nice place to go in the dark...

Maybe it would have been smarter to go the gym in the end of the program, where I could just run, and get in a trance and not worry about uneven streets...hmmm.

I have been running either every other day or every third day, as it would fit my schedule and been happy with that. Good luck!

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Thank you! Can you remember what speed you put the treadmill on for the walking/running?

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oh that depended on my mood. (I am not in any kind of shape)

4.7 km/hr for walking, and sometimes 5.7 km/hr for running - sometimes more than 7 for running (and 5 something for walking). But as I just mentioned somewhere else - I have now graduated, and in 30 minutes I am only jogging 2.8 km. In RL's forests :) So... Either I have become very much slower, or something is wrong with the treadmill.

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3 times a week is the norm, and a number of people use treadmills at home or at the gym so no problem there.

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Hello! I'm sure someone more knowledgeable will be along shortly ... I don't have any treadmill experience (I've never knowingly set foot in a gym - that's my level of "I'm not an exercise person!) to advise but someone else will. You could search this forum for "treadmill", see what comes up.

The C25K programme is for 3 runs per week, and you have to take at least one rest day between runs. Plenty of other things you can do on "rest" days though, as long as they're non-impact.

You can also take longer than a week to do a C25K week, if you see what I mean, I often take two rest days so my "weeks" are 9 days. Just don't miss any of the programme runs out! If you don't complete a run, it's a "practice run", and you have another go after a rest day.

Good luck! Enjoy!

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apparently my internet is slow. There were no replies when I started my reply >_< !!

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Thanks, that's helpful. Haven't used a forum before either so the search function is useful =)

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It took me longer than I care to admit to find the search box >_< !

I spend a lot of my rest days on the forum, it's so friendly ... but I don't think typing counts as non-impact exercise...

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that's just like me :)

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Good luck!!! i'm a 25 yo F, so right there with you on age!! I have just started week 3, and run 3 times a week!

Have never run in the gym or on a treadmill.. so no real advice there!!!

but good luck!! You can do this!

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Thank you! And good luck to you too!

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I read that a 1% incline mimics running outdoors ☺

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