I've created a rough prototype of a calories burned spreadsheet for each segment of Cool Running's C25K training program. Weight and distances are customizable. Calories burned (net, gross, and total) change based on your weight, distance run, and distance walked).
The distances on the sheet as downloaded correspond directly to the C25K plan. You can change them if you want, but if you're doing the program straight up you should probably leave them as they are. If you're doing the program as written, all you need to do is enter your weight in cell A3 to see the calories burned for each segment.
It is important to ENTER YOUR OWN WEIGHT in cell A3, or the sheet won't properly calculate your cals burned .
The calculations are based on "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004 (see: http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html ).
Essentially, you enter your weight in cell A3, and the spreadsheet will crank out net and gross cals burned walking, running, and total for each of the CoolRunning C25K segments.
p.s. I'm no Excel pro, so if there are any pros out there, PLEASE feel free to improve it and upload a new link. www.sendspace.com/file/3sty7d
Edited by: STRICTLYSECRET at: 8/9/2009 (18:28)
| Pounds lost: 7.0