Couch to 5K
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Week 4 Run 1

I was a little bit anxious about this run (I made it through week 3 but I didn't find those three minute runs easy and couldn't see how I was going to go on for 5 minutes with even less walking breaks). But I decided to go really slowly and just trust the programme.

And I was really surprised at how easy I found it!

I will admit that my 'light jog' was the slowest jog in the known universe-I'm not even certain that it wasn't an elaborate walk in places! But I knew my breathing would be the biggest obstacle for me to overcome and that I couldn't push it too hard. After making it through the first three minute run much easier than my week 3 run on Thursday, I was a little more confident about the five minute run. And, lo and behold, the five minute run went fine, too! My legs did start to hurt through the final two runs and my lower back even felt a little pull for the first time, but I pushed through and made it to the end of the second five minute run without even counting down the seconds!

I felt really good about myself during the cooldown walk and I really feel like this has been progress. Speed can come later, I'm just really impressed at my improved stamina!

4 Replies

Yey! Well done, sounds like you did really well. I struggled with week 4 and did feel like I was "walking with arms!". A huge congrats on your progress, all the best for your next one :)


It works!!!! Trust the plan, your stamina will continue to improve and you will become a runner. Good luck.


Thanks for sharing. I'm just ready for my 3rd run of week 2 tomorrow, but I already dread the up-coming weeks. I know everyone says not to sweat it, but it's good to hear news like yours. Way to go!!


Hi there. I just did my first w4 r1 on Thursday and, like you, didn't know how I was going to make it. I'd already had two attempts, the first being at twilight and it got so dark in the park, that I I didn't want to carry on and do the last 5m run, so I just stopped running. The second run, my iPhone battery failed just a few minutes in which was incredibly frustrating. I think I was therefore approaching the run on Thursday with a bit of a mental block, thinking that there was no way I was going to be able to complete it.

I think that the first three minutes were the worst when I kept thinking to myself that I wasn't going to be able to do this, and my legs felt quite leaden. The next 5m run actually felt a bit easier, but I still kept thinking that I wasn't going to be able to do it. However, somewhere from within I kept telling myself to keep going and somehow or other I made it and felt such a sense of achievement. Granted, I was going pretty slow throughout, but I managed to pace my breathing, and to keep putting one foot in front of the other and did it. I wouldn't say I was looking forward to the next run, but at least I know I should be able to do it. Well done to you and I'm looking forward to your future posts.


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