by the end of this program, you are running 3.1 miles or 5k. bring a print out of the plan and discuss any possible negative side effects it could bring out given pre-existing conditions. we are all at different heights, weights, and fitness levels and our pacing will vary. don’t feel bad if you are not speedy to start! if you’re a beginner runner, you won’t be able to sustain that speed into the following weeks. if you have any doubts at all about a minor or serious injury consult your doctor. if you are recovering from an injury and you’re not sure whether to start running again, consult a professional. these are your sabbath days of running. at this level of training, one injury could permanently put you off running because of a negative experience, or even worse cause permanent injury.
if you really can’t take 30 minutes every other day to run, we recommend having a larger rest period rather than a shorter one. you’re a grown up – decide for yourself if you want to take the risk (or consult a professional). just do it the next day you are able to. if you miss a week or more, you might want to try repeating the week before just to remind your body of what it is capable of. even if you feel up to it, the plan is designed to strengthen your body ready for the runs later on in the program. if you don’t feel up to the next week, repeat the previous one. repeat the run and walk. that will develop the aerobic systems that are required for endurance, and as a side effect, it also makes you faster at shorter distances. the goal of the c25k program is for you to be able to go for 30 minutes, continuously at a pace that you can maintain without moderate discomfort. the stretching could also be done after the warm up walk, but this is subject to whether or not you want to interrupt your routine.
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