Completed my third week 4 run today. It’s not easy and I still shudder to think of myself running even three lots of 5 minutes non stop let alone two 8 minute stunts and then 20 minutes non stop. Dudes how is that going to happen in three runs time? However, you all say trust the process and so I’ll trust it and do my three five minute stints on Friday and take the rest from there. I still felt I could stop at any moment today and distance running just doesn’t come naturally to me but my mental strength has improved from being here and I know that I can ru.n 5k on the treadmill as I did it regularly. My weight had gone back up to 17st 5lbs this morning and then after the run was back down to 17st 3lbs. I’m on Noom at the moment and logging my food and weighing myself every day. I really need to lose 3 stone!
Week 4 Complete: Completed my third week 4 run... - Couch to 5K
Week 4 Complete
Good going to get through Week 4. Week 5 will be a breeze. As everyone says, trust the programme.
As to losing weight, you're unlikely to see much change in weight just from running. You may notice a change in your waistline, though.
When weighing yourself, pick a time in your day that you do the weighing, and stick to it. For example, I weigh myself after my loo visit when I get up in the morning. Your weight will bump up and down from day to day. It's the long term trend that you should be watching.
Yes all good advice. I’m combining the running with diet and other exercise too (mainly walking) so I do expect a significant weight loss quickly through consistency. I was 14stone last year and need to get a stone off quickly for work.
Yes! Well done for getting to the end of W4! 💪 When you feel like you might struggle in the future - look back and remember this week and the hesitation ... but you did it!
Weighing: Ditch the daily/weekly scales! Trust your reflection and/or clothes or measure your waist (in line with belly button) every other week. Leave it longer to see results and you’ll be more amazed and motivated! 😉
Thank you. Will take your advice.
I got to say I was very scared of 2 sets of 8 minutes and then 20 minutes, but what helped me is asking myself "Is my breathing fine? Does my legs hurt? Then why should I stop?". The urge to stop was still very high but if nothing hurts, then it's all in mind
If you want to lose wight, proper died is the best option, personally I went on low carb, high fat died and it has helped me to lose around 5-6kgs in 6 weeks. Right now I started going all keto, will see how it goes 
I think in my case I can hear myself wheezing as I run and my head is constantly telling me that what I’m doing is absurd. My legs were also a bit achy today on the upward inclines. The hernia on my leg hasn’t played up the last 2 runs. I reckon I’ll be ok for the first run, but the next two will be really very challenging. We’ll see. I’ll just tell myself it’s only two lots of 8 minutes and see if my brain buys it. The 20min run I just don’t see how I’ll keep going with my lungs and legs for the full distance. But I’ll trust the process.
I'm keto too and it works for me. I don't feel even remotely hungry like I was on a normal carb loaded diet 😁
Indeed, before I couldn't even go grocery shopping without at least buying a cone of ice-cream, but now on keto I only eat lunch and dinner and stay on intermittent fasting without any issues though I think I will break the fast on running days
Whatever diet I'm on I always make sure I'm not hungry when I go to the supermarket or I buy lots and lots of food!
I looked up the Keto diet, isn't it unhealthy? It seems a like the Atkins diet rebranded.
As far as I'm aware in modern science there is no scientific proof of it being unhealthy. There has been a lot of misconceptions because of unproven researches with lack of evidence reaching headlines.
There are some healthy benefits like primary being losing fat and helping with diabetes. Personally I will only stay on keto until I reach my target weight.
For you I would advise consult your doctor if you want to go for it.
Yeah I usually go on a low carb and low fat diet and then have the odd plate of pasta in the week if I get hungry. Apparently that's called carb cycling. Who knew?
Well done on completing week 4,
The 20 minute run on week 5 run 3 will be possible because you have already spent more training time than that in week 4 believe it or not 😁
Look at total training time, not just running. !
I'm sure the weight will also come off if you are also watching your diet as running alone will not cause a significant weight loss .
Good luck and trust and enjoy the plan ! 😁👍
Thank you! It’s the non stop aspect of it that concerns me. Yes I’m on a low carb lifestyle which I was on for years and helped me get down to 14st when I was working out in the gym. I’m really interested to see how my mind, body and breathing are for the longer running stints. I feel determined which can only be good.
Absolutely! 😬👍
I need to lose 3 stone too and just one run behind you, I did W4R2 this morning. Keep going. I'm the same, I wonder about next week and how I'm going to do it but then I said the same about week 3 and 4 and here I am 😁
Good luck with your weight loss too. 3 stone feels quite a tall order doesn't it. I think the way to do it is one pound at a time! Yeah I feel it's amazing that I have completed Week 4 as I was like an old carthorse for the first few weeks. I had to repeat Week 4 and that was the reason I found this website because I honestly believed I was going to be stuck on Week 4 forever The added input from this group has certainly made me mentally stronger.
From what I’ve been reading on here, a lot of people get worried about W5. However, as Instructor57 says, actually W4 was harder!
I’m trying not to think about it as I’m on W3 🤣😱
Your positive mental attitude will help, I’m sure you’ll be fine 😊
Thank you. I thought I'd never get through Week 4 and yet here I am. It took me two goes at it but I'm hoping I'll be able to do Week 5 in three days. We shall see.
🤞👍
Well done on the run this morning and on finishing week4. Aiming to complete week 4 before the end of this week then in to week 5. I haven’t looked at it yet but all the talk of 20mins running had me a bit rattled yesterday but 4 weeks ago I couldn’t run for 30secs, and now I can!!! I’m loving the positivity and inspiring messages here. Keep going and focus on your achievements here.
Keep going it’ll get easier!
Not what you're looking for?
You may also like...
Week 6: COMPLETE
Week 4 ✅
Week 6 run 3 - was it a fail??
Week 4
And that's a wrap - Week 9 Run 3 complete
Week 4 Run 1 complete
Week 5 Run 3 complete!!!
Week 8 complete!
