Couch to 5K

Week 4 run 1

Hello all

Well I thought today, ok lets try week 4, got my ipod setup put on the headphones and set off, then I realised I was listening to podcast for week 3. I wasn't going to stop to download week 4 and then remember how to copy the podcast across, so I left it running, more as background noise! however I did it ran 2 x 3 and 2 x 5 minutes, in total of 30:05 I covered 1.68 miles (2.7km) (pace 17:54mile /11:08km) that includes the walking.

I do my c25k on a treadmill so my first run was 4mph and the last 3 were done at 3.7mph, I know I am going slower each week but I am running for longer and I hope once I finish I can then try to improve my speed.

Finally tomorrow I am going to get my eyes tested, so a good excuse to look in the running shop for more cushioned trainers, the Asics gel pursuit 2 trainers are not bouncy enough for me!


1 Reply

As I've found out, there's nothing wrong with running slower - the only important target is to get to running 30 minutes non-stop no matter how far (or not!) that takes you. It sounds like you're well on your way.


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