This evening Garrick and I completed our first C25K (Couch to 5km fitness progress tracker) run together achieving the final goal of an unbroken 5km jog within 30 minutes. (I've done it in the past, this is Garrick's first time. Keep in mind I'm eying off my 50th birthday in 18 months.)
Click on the "show graph" in the bottom left and mouse-over the graph to indicate the realtime location at any given moment. Notice we nailed the pace and barely wavered during the entire run. Right on the money.
The ADF fitness criteria stipulate 2.4km in 14minutes; 10.3km/hour, which is close enough to 10km/hr. We doubled the requirements by meeting the C25k goal. By sheer coincidence we nailed the 2.4km in exactly 14 minutes anyhow as it was the start of the jog and our pace was marginally faster. Win Win.
So now that we've smashed that we'll just revise it once a month to stay on track while we move onto other goals like hitting 7.5 on the beep test, and then tying in the pushups and situps during the same session.
