Week 4

[Mummy1954]

Hi C25Kers,

I completed run 3 of week 4 today; not too bad but knees ache quite a bit. I'm wondering what to do on week 5 as there seems a choice of 3 different training sessions. Is that right?

Thanks all.

[MarkyD Graduate]

Ha! A choice of 3 different sessions

Actually, week 5 is the first time that you have different runs for each of the 3 sessions. So, just do W5r1 once, then do W5r2 and finally you'll have earned the right to do W5r3.

It is the same with Week 6 - there are three different runs W6r1, W6r2 and W6r3.

You'll find that weeks 5 and 6 are a transition from walk/run to running and in a couple of weeks with W6r3 under your belt, you'll then believe that you can graduate.

Don't look ahead to the runs, just do them in sequence.

Week 5. Many people post about week 5. It is special. Good luck! Don't forget... Laura tells you: "you can do this". C25K is a well-defined program and gradually builds up your strength and endurance to complete each of the runs.

[jcyx1010 in reply to MarkyD]

I just completed week 4 run 2 so quite intrigued what's to come!

[Mummy1954 in reply to MarkyD]

Doh! Thank you so much for explaining week 5; what a dope I am!!!

Right I'll have a go then.

[Irishprincess Graduate]

Stretch after each run and buy a foam roller to get rid of those tight spots in your legs. Also, do exercises to build up the strength in your hamstrings and quads as this will protect your knees more. Do a Google search and you'll find loads.

[Deadendsvillediva Graduate]

I love it, I wish it had of been a choice! Yeah just complete each run in turn as said. Good luck and well done.