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.
Written by
Julian1970
Graduate
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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....
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.
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.
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.
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.
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. 💪 💪
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.
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.
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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w9r1 and an extra 2 minutes
8.29 minutes for 1K
I ran for 5 minutes 
30 minutes - part 2
W7R3✅ plus an extra two minutes for luck
