Week 4

[Rennur]

Still walking a bit longer than 1.5 minutes before the last 5 minute run

I will re do week 4 and try to do 3 runs as per the programme's intervals. I think that will build stamina and get me properly ready for week 5.

No snails were stepped on today. They were continually all too far ahead of me.

[Rising60 Graduate]

Week 4 has been hard, hasn't it? If you've managed all the running segments, albeit with a slightly longer walk, I'm sure you'll be able to do it next week.

[IannodaTruffe Mentor]

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.