I don't believe it!

[nikkiwabit]

Just realised week 4 is running a total of 16 mins and only walking for 4! I have only realised it minutes ago while having a sit down after having done run 1 of week 4 lol.

[MarkyD Graduate]

You might be doing a slightly different version to the one on the NHS C25K podcast

docs.google.com/spreadsheet...

But yes, there are 16 minutes of running and a lot less walking. So well done! Great progress.

[nikkiwabit Graduate in reply to MarkyD]

I did what Laura told me! (and OK there is the warm up and down but only 2.5 +1.5=1.5 = oops = 5.5 walking and 3+5+3+5 =16 "running"). Well I am still nicely surprised

Nice table though

[Oldfloss Administrator Graduate]

Are you doing the C25K...

nhs.uk/Livewell/c25k/Pages/...

Week four

Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

Trick is.. don't look ahead..just have faith in the programme and yourself

[nikkiwabit Graduate in reply to Oldfloss]

Yes but my maths were off (and I meant the amount of rest between warm up cool down) I am still amazed coz start of week 4 means I have only been running for 3 weeks really.

[SC1472 Graduate in reply to nikkiwabit]

Just goes to show if you trust in the programme....

How's the swimming going along with the running?

[nikkiwabit Graduate in reply to SC1472]

Its is going well. I am having some problems with swim & run in the same day, not because of tiredness but lack of time! I am tending to swim and run alternate days, which is a bit less swimming than what is ideal but as long as I push myself and don't just pootle round 2k, I will be OK for the swim in 4 weeks and hopefully for the one in 5 weeks. One of my main concerns at the moment is to wetsuit or not wetsuit.

[SC1472 Graduate in reply to nikkiwabit]

You'll be slower without a wetsuit, but a lot of the UK triathlons are currently making the swims non wetsuit due to the water temperature.

[nikkiwabit Graduate in reply to SC1472]

Yes the swim before last in a wetsuit was too hot and that in itself slowed me down a bit.

[Oldfloss Administrator Graduate in reply to nikkiwabit]

You are doing wonderfully

[MrNiceGuy]

Regardless of how fast or slow you complete the running intervals, reaching week four is ultimately a measure of your progress thus far.

As such, simply continue to enjoy the programme, en-route to eventually running for 30 minutes and beyond.

Even if the latter weeks need to be repeated, don't become disheartened, since repeating weeks will help to provide a firmer foundation from which to build.

Currently, your goal is to improve the ability of the body to process oxygen during aerobic activity, thus, allowing a greater distance to be covered. Don't necessarily concern yourself over speed, since that's something that can be developed once the foundations have been laid.

However, a tear of delirium may also be shed along the way, but that's not a bad thing; it's purely a sign of personal achievement, providing the encouragement to continue.

Although 4 minutes of running may appear daunting, relax the shoulders, maintain a comfortable and steady pace (similar to that of week 3), to ensure that breathing remains regulated throughout and don't worry about how quickly the 4 minute segments are completed.

Since running is possibly the most strenuous of all cardiovascular activities, simply work within your own level of running fitness. Striving to work beyond it, particularly if the muscles aren't wholly accustomed to the downward force placed through them, will likely result in injury.

As much as you run to get fit, you also get fit to run, by conditioning the soft tissue of the legs, feet, back and core through resistance training. Doing so not only improves the strength and endurance of the soft tissue, the improved strength and resistance to fatigue also reduces the risk of injury.

[nikkiwabit Graduate in reply to MrNiceGuy]

Thank you. I am not concerned about speed (except for the swimming) and a toddler did overtake me in the park lol. At the moment I just amazed how quickly I seem to have improved, having never run until less than a month ago.

[MrNiceGuy]

That's so refreshing to hear nikki, particularly since many novices are more concerned about increasing speed in the early stages, rather than simply concentrating upon running at a comfortable and steady pace throughout.

Despite being pleasantly surprised at just how much running fitness has improved since beginning the programme, I dare say that swimming will have helped, due to greatly improved lung function, for example.

In terms of effort, it's estimated that swimming a mile is the equivalent of running three.

[nikkiwabit Graduate in reply to MrNiceGuy]

For years I have been able to swim further than I can walk. Last year (during training for The Wales swim, 3.9k in the sea which is the same course as the Wales Iron Man) I put on facebook that I was swimming in West Reservoir and someone asked if it was near, I looked on Google maps and it is 2k from where I live. The thought of walking there to me was impossibly far!

With a smooth swim stroke much less effort is used and more speed achieved.

I can easily swim 2k in an hour but just before starting this programme I did some walking in the park and it was taking me over an hour to walk 2k.

I think I might really be a whale in disguise (my wetsuit make is Orca).