There is a program called "one hour runner" that picks up where C25K leaves off. It will get you up to running an hour at a time. Congratulations, and good luck!

Hi weelittleme! It's olivesmarch4th from Cool Runnings! (we're in the same C25K class together.) I'm doing the Hal Hidgon Spring Training next. Because, as it stands, I'm already running for nearly an hour just doing the 5K. This is because I'm slow, so I've decided to focus on distance rather than time. After the C25K on the 4th of July I'm going to drastically restructure my runs, go for shorter, faster runs several times a week with one or two long-distance runs on the weekends. That's supposed to help you build up base miles. For losing weight, I'm told it's not running that does it, but running combined with eating properly. I don't know how you've been eating, but nutrition is a major component to weight loss. I have had to completely change my eating habits-- for the last 2 months I've been consuming mostly fruits and vegetables with no more than 2 or 3 oz of meat per meal (and not with every meal.) Also I am on a diet high in fiber. It sounds unfun, but I'm actually having a blast discovering new foods and learning to cook more naturally. I'm not on a diet, I'm trying to change my eating habits for the rest of my life. I am much happier and healthier this way and I wouldn't go back to eating the junk I used to for anything in the world. My body knows what it needs. I am really trying to lose weight also but it's been slow going (then again, I've been keeping track for only 3 weeks... roughly 4 lbs lighter now.) Sometimes when I get discouraged I just focus on the experience of running. I imagine eventually my body is just going to get into shape. Maybe 2 years from now, maybe 6 months, I dunno... but eventually. I know my cardiovascular health has improved from running, and my body is more efficient. This gives me hope.

Everyone in here gives such good advice. My advice to you and to the running slug too for that matter, is first and foremost...DONT WORRY ABOUT HOW FAST OR SLOW YOU ARE (At your stage of training how fast you run is the least important aspect of the game).....its very common when starting out to compare yourself to others and become disappointed and discouraged with what you are doing or the progress you may or (sometimes seem NOT) be making. If you notice Hal Higdon and everyone else will tell you to run slow and build your mileage at first without regard to speed. Trying to run fast too soon will only get you hurt and watching from the sidelines thinking that everyone is better then you are...(which is just not true).... In fact the last time I read a Hal Higdon book on Marathoning he said not to worry about speed and just run easy until you have finished your second marathon. I am not familiar with the one hour program you mentioned or the c25k program either....but I think you should run slow and run long and focus on loosing weight (proper diet).....if you are carrying too many LBS, you wont believe what loosing 15 or 20 will do for your ability to run.... Most of all BE CAREFUL because the last thing you want to do is to get hurt (its is so depressing to not be abe to go out for a month becasue your shins or heel or something else is hurting)...and running too fast to early in your training is almost a virutal guarantee that you will end up on the side lines.... (take it from a guy that had very bad training when starting out, and has probably had every possible running injury know to modern science). Find a nice flat easy 5K race and go run in it (preferable with about 200 to 300 runners).........just do your distance (at a nice slow pace ) and enjoy talking to other runners. This will show you how good you can be if you keep at it (as a point of perspective only)...but they will all be really helpful and interesting to talk to .... also, they will all be impressed that you are running and have just completed your first race (even the guys/gals that have run marathons will be impressed that you are out there).. Runners are a very supportive group..... Alway remember that you are only competing with yourself......and you are trying to make yourself better....thats It...thats what running all about.....self improvement..... Did I mention - to not worry about speed and running fast at this stage of the game ......

You're right - my bad - more like 300. The figures I have seen say roughly 100 per MILE (depending on your size) Arla

Thank you guys for all the advice. I'm working on my diet and making good progress there I think. The day after a run I have learned it is essential that I watch portion sizes and eat frequently because I'm starving but I'm focusing on getting about 1800 Cal a day. I wish there were some 5Ks around here. Unfortunately, I can't find any I am in a small city in New Zealand and 5k races don't seem to be as common here. There are marathons and duathalons all over the place but no little runs. Oh well. I'm doing a virtual 5K run next weekend. I know it won't be the same not getting to meet the other runners but it is motivating to share the run with others online anyway. Re: the trail running... Do you mean while I'm working in the field? There are definitely trails for me to run but normally when I'm on them I'm carrying equipment and a large backpack so no running at that time. I have access to a large beach to run on and so I could do that every now and again as long as I watch for overtraining since I will need to walk long and hard almost everyday so I'm worried about recovery if I run. Hmmmm I guess all I can do is try to listen to my body. I'm wondering if running some intervals would help keep the cardio up but allow fairly good recovery compared to longer runs. Any thoughts on that. Hi Olives!!! nice to see you over here!

you haven't been running long enough or are in good enough shape for intervals......stick to easy runs of what ever you have time for..........it will work a lot better for you............dont even think about working intervals or speed work until you have averaged at least 20 miles per week for at least 6 months........i keep saying it.....the only thing speed work will do foryou is get you hurt..I am walking talking proof of that.......you're just not ready yet...and its just not worth it...besides, easy and longer runs are a lot more fun to begin with......run a nice easy 1 to 2 miles down that nice beach you mentioned..............

Sorry, but advising you not to run intervals as a blanket warning is kind of silly -- the guy just finished C25K, which is an interval program for beginners. As are our First Day to 5K and Gateway to 8K programs. I get the feeling you have a more narrow definition of "interval".