the jogging interval.
with a checkmark.
Use it with your own playlists and with Nike+. Your music or podcast can play in the background. Your Nike Plus can record your miles or km, also in the background. As long as this app is running, it will tell you when to switch between walking and jogging.
You can turn off the screen with the power/lock button at the top of the device, and the app will still run. If you switch to another app, the workout will be paused and you can pick up where you left off by switching back.
About the workouts
Every workout begins with a warmup of 5 minutes (walk or jog), about 60 minutes of intervals alternating between jogging and walking, and a cooldown of 5 minutes. The app has audio and visual cues for each interval and shows elapsed time, time remaining in the workout, and time to the next interval.
The idea is to slowly build up your strength and endurance so that your body can get used to running longer distances. If you start off pushing yourself too hard, you risk having your body react negatively, making it harder to stay with the program.
Make sure you have a rest day after each workout to let your body recover. Muscles need to heal and they need rest to do that. Maybe do low-impact walking if you want to keep working out. Avoid the temptation to skip ahead or lump all the workouts in one weekend: a sure recipe for soreness and unhappy workouts.
Stretch your muscles before and after your workout to avoid injury and muscle soreness. Stretch your muscles to the point of resistance, but not pain, and hold each position for 15 to 30 seconds: do not bounce. A chart of stretches is included on the main screen.
FAQ
Q: I don't hear any audio cues.
A: Make sure your iPhone's ringer switch is not set to Silent. It's the top switch on the left side of the iPhone.
Q: Do the audio cues play when the screen is locked (dark)?
A: Yes, the cues should play even if you turn off and lock the screen, as long as there's music or a playlist playing in the background to keep the iPhone going while it's locked.
Q: Can you play your own music behind the cues?
A: Yes, you should start your own playlist or Nike+ workout before launching this app. The cues will play on top of your music.
Q: What if I want silence instead of music?
A: You could use a silent song, such as John Cage's 4'33", and put it on one-song repeat for the duration of the workout. Or put this in a playlist and sync it in iTunes: Download a bit of Silence!
Q: The audio cues are too loud (or soft). Can I turn them down (up)?
A: Yes, you can select from different voices, including quieter (or louder) versions. Tap the "i" button to flip to the back side, and click on "Settings" where you can choose different voice cues.
Q: I don't hear the voice cues on my iPod touch?
A: In the Settings app, make sure General->Sounds->Sound Effects is set to "Both" and all the switches are set to on. Also, make sure you use headphones, because the iPod touch (1st generation) doesn't have an external speaker.
Q: What if I have problems using this app?
A: Please click on the support link below, or send an email to c25k@felttip.com. Be sure to let me know what kind of iPhone or iPod touch and OS version you are using.
If you want to keep a journal of what you eat, check out my Food Diary Calorie Counter app.
Wood grain patterns based on images by Sue Chastain and About Graphics Software.
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