The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week seven, day one.

Program: Brisk five-minute warmup walk.  25 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned, sort of. My heart rate averaged 149 bpm and peaked at 165 bpm. For the run segment, I did 1.79 miles in 25:11 for an average speed of 4.3 mph (14:03 minute/mile).

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week six, day three.

Program: Brisk five-minute warmup walk.  25 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 149 bpm and peaked at 168 bpm. Including the warm-up and cool-down walks, I did 2.42 miles in 37:43 for an average speed of 3.86 mph (15:33 minute/mile).

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week six, day two.

Program: Brisk five-minute warmup walk.  10 minute run.  3 minute walk.  10 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 143 bpm and peaked at 173 bpm. Including the warm-up and cool-down walks, I did 2.31 miles in 37:19 for an average speed of 3.72 mph (16:09 minute/mile).

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week six, day one.

Program: Brisk five-minute warmup walk.  5 minute run.  3 minute walk.  8 minute run.  3 minute walk.  5 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 135 bpm and peaked at 159 bpm. Including the warm-up and cool-down walks, I did 2.22 miles in 36:31 for an average speed of 3.65 mph (16:26 minute/mile).

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week five, day three.

Program: Brisk five-minute warmup walk.  20 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 144 bpm and peaked at 168 bpm. Including the warm-up and cool-down walks, I did 2.16 miles in 33:39 for an average speed of 3.86 mph.