I'd heard that this is the week it ramps up! I was prepared to repeat week 3, but thought I'd give the five minute run a go. It felt like my heart must be stronger! I made it through a total of 16mins in chunks of 3mins x 2, and 5mins x 2. Not effortless but I got there. Licking poor old knee joints at home now, but I'd swear the pain in joints is less.
Wk4 run1, thought I'd never do it: I'd heard... - Couch to 5K
Wk4 run1, thought I'd never do it
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EarthRise
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![Angelpoppy profile image](https://images.hu-production.be/avatars/7265739ee00f7250e25ecb9c9061b922_small@2x_100x100.jpg)
AngelpoppyGraduate
That's brilliant! I'm at exactly the same point, did my W4R1 today and I could do it! Look how far we've come already, we've got this!
![SueAppleRun profile image](https://images.hu-production.be/avatars/8758d3da-2ec4-4ef7-8fc6-89283c07d682_small@2x_100x100.jpg)
SueAppleRunGraduate
Fantastic, well done and take it slower as the runs get longer and your knees will get stronger
![IannodaTruffe profile image](https://images.hu-production.be/avatars/3f4bb9be0d77359f644e07c022a99698_small@2x_100x100.jpg)
IannodaTruffeMentor
Well done.
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.
The knee strengthening exercises linked to in the guide to the plan are highly recommended for all runners.
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