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.
w4r1 (2) & (3): well i got up again and did w4r... - Couch to 5K
w4r1 (2) & (3)
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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!🙂👍
![nowster profile image](https://images.hu-production.be/avatars/15ae9bc3d606810563b374de43ad89cc_small@2x_100x100.jpg)
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.
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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.
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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.
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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.
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!!
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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 🏃♀️
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Wot nowster said 👍😁
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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.