Great feeling to have completed week 4 but I must admit that I was a little apprehensive at the start of w4r1. I knew it would involve a fair jump in not only the total amount of running involved, but running for longer than I'd ran since starting the c25k, and on top of all that, my self imposed 0.5km/h increase in running speed over last week. However, I managed it without too much trouble......thankfully Shins seemed to be fine this week although my right knee and hip were aching a bit but I'm hoping it's not going to be an ongoing issue.
Week 5 looming and another step up in distance and time running and I'm hoping to up my running speed to 8km/h to keep me on target to reach 5k in 30 minutes by week 9. Fingers crossed I can do it
For w4 I walked at a pace of 4km/h (w3 at 4km/h) and a running speed of 7.5km/h (w3 at 7km/h) covering a distance of 3k per run/walk.
Best wishes to everyone working their way through the c25k and to all those thinking of starting, just go for it