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Couch to 5K
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W4R1

I’m stepping up to the first run of week four tomorrow, looks a big step! Is it as tough as it looks or am I worrying about nothing?

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It is what it is - a step up. A bit more running, a bit less walking. Take it slow and you will be absolutely ready for it.

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Thanks Alan, I’m sure I can make it, it helps hearing from people who have been through it!

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Good advice, I’ll give it a go

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Each week is a fresh challenge and a step up than the week before. But also so achievable with all that you have done so far.

Week 4 was a fantastic positive turning point for me and my absolute favourite week. The sense of achievement at the end of this week was second to none and it was at this point I started to truly believe that I could get to the end of week 9. I'm now just 6 runs off graduation and can't wait to be able to say "Yes I've done it"

I think every one of us here has had some mental battles and doubts as to whether we can do this, but that's only your mind playing games with you.

After all the hard work you've put in so far, you'll find you are ready for this and will do it.

Just take it nice and easy and enjoy yourself.

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finished week for Monday , start week 5 tomorrow, week 4 is easier than i thought you are used to doing 3 mins and its just a 3 min run and a 2 min run with no rest, we know you can do it i did a bit of cycling a few years ago and found hills were teh same for me all in my mind once i had done it once i realised i could do it. Good luck I am sure you will smash it :)

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It’s the step up to 16 mins in total that worries me 🤔

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So everyone is different, but I have not yet had a bad run, some have been better than others last night I did week 5 run 1 in an amber weather warning, got soaked and loved every minute of it. You will do fabulous you have done teh hard bit and started go with teh flow and enjoy it before long you will be getting the buzz I have 8 mins solid run coming up tomorrow. Hope you got on well with your run

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I had reservations like you. 16 minutes seems impossible. My first week 4 run was terrible, not the running but the heat then half way through the app stopped working and I had to rely on my Garnen Forerunner 35 for when to run when to walk but I got there Wednesday was my 2nd run and it was much better it was cooler and I ploughed through it with hip pain. Today it all came together no hip pain and I truly enjoyed the run. So that’s week 4 in the bag. Monday I start week 5

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I’m on W4R3 on Friday. Yes it looks scary but you’ve made it this far. Pace yourself, turn the music on loud and go for it. My W4R1 on Monday was horrendous, not the run but the conditions. I ran early in the morning hoping it would be a little cooler. Was I wrong I was sweating buckets but I always have water so I kept hydrated and gave the sun the middle finger 😁

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I might do it in the rain lol

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I’ve just completed W4R3 and not going to lie.. Was worried about this week when I finished W3 and for me W4 was such a step up! W4R1 I decided to give a bash rather than repeat W3 after 2 weeks off it ill (genuinely thought I was going to throw up at the end of it!) But you can totally, totally do it! Hydrate before and take it slowwww! You’ve got this 🙌🏻💪🏻!! You will totally smash it!!

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Thanks ScotchBroth, I’ll know if I smash it this time tomorrow! 🤔

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Youre going to be just fine 👍🏻! I did W4R2 this morning with the mother of all sinus infections - and its the only half hour of today ive felt human!!

If it helps, dont think about the fact youre running. Let your mind wander. I was mentally planning my upcoming holiday in my head today as i ran, thinking about anything other than sore legs 😂

Good luck x

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You ran with a sinus infection.......wow good for you!

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