w4r1 (2) & (3)

[changing-woman]

well i got up again and did w4r1. the result was this: in stead of doing 4 1/2 minutes of it, in total, i managed (in bits and pieces) 10 whole minutes . result!!! i will keep going like this either till i can do 16 whole minutes in the allotted time chunks or i decide to go back to week 3 or even 2 and keep doing those. of course i am disappointed it didn't go even better, but i did as best i could. and a good result the 2nd time, nevertheless, no? third time i did 11 minutes and 11 seconds . it was running here and there, my longest is still 3 mins 40 seconds in continuation.

[David_G]

Well done DTC, just do what feels right for you until you think you’re ready. Week 3 is an achievement and you’ve managed that so you can repeat it as many times as you need to.

You’re giving it your best effort so just keep doing that until you’re ready to move up to week 4. Good luck!🙂👍

[changing-woman Graduate in reply to David_G]

i will do this...

[changing-woman Graduate in reply to David_G]

you're right about week 3 being an achievement, too...

[nowster Graduate]

How about a hybrid of week 3 and week 4?

- Warm up walk for 5 minutes.

- Run for 3 minutes.

- Walk for 90 seconds.

- Run for 3 minutes.

- Walk for 2 minutes.

- Run for 3 minutes.

- Walk for 90 seconds

- Run for 3 minutes.

- Cool down walk for 5 minutes minimum.

You were OK doing the 9 minutes of running in Week 3. The 16 minutes of running in Week 4 is not there yet. This is 12 minutes of running.

[changing-woman Graduate in reply to nowster]

what a grand idea! THANK YOU!

[changing-woman Graduate in reply to nowster]

i am going to try this tomorrow

[changing-woman Graduate]

i still cannot believe how helpful everyone is on this forum...i certainly couldn't do c25k without it. not a negative comment. just goodwill. amazing.

[Rennur Graduate]

I found the move from 9 minutes running to 16 minutes a bit much so I repeated Week 4.

The hybrid Week 3/4 might just work and boost your confidence regarding the transition.

Keep it up.

[changing-woman Graduate in reply to Rennur]

thanks i will do just that rennur

[changing-woman Graduate]

the reason i would never stop doing the c25k sessions every other day is cos this programme is changing my life. it may take me forever to finish it, i had no idea how hard it would be for me. but those workouts i do, those up to and including week 3 , have changed me. in so many good ways.

[Jiveblue Graduate in reply to changing-woman]

Brilliant. Keep going. And tell us all about your journey. It really is a fantastic programme and certainly had a huge effect on my life too. It’s often hard and sometimes feels impossible... but even getting out and trying is a HUGE step forward. Here’s to many more!!

[changing-woman Graduate in reply to Jiveblue]

oh bless you jiveblue...yes as you can see i am having a bit of a nightmare with wk4r1 ! but still, onwards and nowster has helped me with a cunning plan. see above x

[Frizzbomb67 Graduate]

Well done 👍🏻 That’s progress from last time and that’s what this program is all about really. Nowster’s week 3/4 routine looks great. Keep on running 🏃‍♀️

[changing-woman Graduate in reply to Frizzbomb67]

yes i will... i really promise i will

[changing-woman Graduate in reply to Frizzbomb67]

yes he's done something clever there... i call it a 'cunning plan' a la 'blackadder.'

[Instructor57 Graduate]

Wot nowster said 👍😁

[changing-woman Graduate in reply to Instructor57]

exactly. i will give it a go tomorrow. no, i mean friday.

[Instructor57 Graduate in reply to changing-woman]

Call it week 3.5 😁

[changing-woman Graduate in reply to Instructor57]

i certainly will do exactly that

[changing-woman Graduate]

so just got back from my 3rd attempt at w4r1 and managed to do 11 minutes 11 seconds but in bits, not as you are supposed to. it was my very best. last time was 10 minutes the time before was 4. still, it was an improvement.