Couch to 5K
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W4R1 . . . . .Keep pushing for that extra 2 minutes!

Just completed W4R1, that step up from 3 minutes to 5 minutes with the shorter recovery time, not easy but it's done and no issues with aches, pains or stitches.

I have to be honest before I started tonight's run, I thought I might get through the first half of the session with no problems, even the second three minute run. But the extra 5 minutes . . . . . maybe not. But with the coaching in my earphones encouraging to keep pushing, I got it done.

Good progress is being made, a long way to go but confidence is building - I am starting to believe I can do this.

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Good for you. Not just "can do this" - you ARE doing this!

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This is what I love about this forum, everyone supports each other. Thanks for your comment salleson.

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No worries. I'm due my first W4 run on Saturday (still got W3R3 to chase down). Lots of people posting about it feeling a bit of stretch this evening....

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Yeah I see that, I don't think this warm weather is helping. But I have to say, after completing W3, the two three minutes runs tonight seemed to go quite quickly. You definitely can't skip anything.

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Well done that's fab. I've just completed wk4 r1 this evening after feeling nervous all day. Was so hard but I did it. Keep being awesome

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Right with you kazzy! I was doubtful I could complete it right up to the point I completed it. Well done you and keep going.

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Well we believe you can... why shouldn't you...?

Slow and steady.. we are right there beside you :)

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Thanks Floss.

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I re-started my couch to 5K having given up last November when I got to WK4. It just felt too difficult. Have now reached WK4 again but feel more determined and better motivated this time round, first 3 wks went really well. Completed WK4 R1 on Sunday and that went well ............R2 tomorrow.

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I think it can be easy to get carried away with the success of the first 3 weeks, but that first 5 minute run of week 4 quickly brings you back down to earth (well it did for me at least). Like you I am now determined to take that progress into runs two and three. Superb work Jeannie.

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You absolutely can do it because you’ve already got to week 4. And if you ever need to repeat a week, who cares? You’ll get there in the end. I found week 4 tough.

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Well done you. I had a light bulb moment tonight during week 4 run 2 that I can actually do this. Felt ok all the way through & probably could have run further. I suddenly feel strong & like I can do this. 💪 💪

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Well done on getting this far. Glad to read that you're beginning to believe in yourself. A positive mentality will help you soo much from now onwards.

You can do it, you are doing it and you will succeed.

Good luck with your future runs.

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You will be amazed at what you can achieve. A bit of self belief goes a hell of a long way when coupled with this incredible plan. Just go with it. Slow and steady. You have got this.

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I'm starting week 4 this week but I'm worried I won't cope with breathing and I'll give up. I just about get through the 3 min run in week 3 by jogging no faster than a slightly fast walk. I don't listen to music but maybe I should do, though making sure it doesn't speed me up! Any breathing advice please?

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