Lovely sunny day. Decided to repeat W4R1 so boyf and I could sync our runs. What a difference. Not nearly so exhausted. Park as opposed to my neighbourhood helped. Weather helped. Company helped. Sweating profusely but feeling 👍 Bring on W4R2.
Have found only focusing on next run rather than 5K is helping 😀
Nothing wrong with repeating a run and I do the same thing... I only concentrate on the next run. Sometimes I'm oblivious to the fact that this programme has a goal of 30 mins of running. I can't look that far ahead right now and so concentrating on the next run is fine for me. I wish you well with future runs.
Don't focus on the distance, just focus on completing the run you are on, don't worry if you need to slow down to complete them either, speed and distance will come later. Slow and steady will get you to the end of the longer runs later in the program.
Most people don't actually hit 5k even at the end of Week 9, the program gets you running for 30 minutes, you set the pace to one that allows you to complete the timed runs, once you can run for 30 minutes you can then work on your pace if you want to do 5K in 30 minutes.
The program gives you the tools, it's then up to you on how you use them.
Well done on W4R1, you're going great.
5K can wait.. just get to the 30 minute runs.. keep it slow and keep it steady and very well done
Very helpful advice, thank you. Will focus on 30 minute runs. My pace is very slow... but sure 😀
W4R1 
W4R1
W4R1
W4R1
W4R1
