After a 2 week lay-off from running with heavy cold and chest infection ('man-flu'!) I pondered whether I needed to go back to W3R3, or before that even, but decided that I'm over my 'man-flu', so I'd go for it... W4R1!
First thing the legend Michael Johnson says is that it's time to step it up a notch (mild panic sets in, should I go back, I'll go back, NO!, do it, DO IT!), so I did it.
It does step-up a notch of that there is no doubt, but I'm feeling quite self-congratulatory at the moment! I was determined not stop/quit, even though at points in the 3rd run my (older) legs were demanding me to do so. I pushed through it... and it felt great. The brisk 5 minute walk warm-up and warm-down are crucial, please don't skimp on these. Being brisk is key, for me, it really helps. W4 is a step-up, but following the pathway laid down by C25K, I'm getting more and more confident that I might actually complete this thing.