Week 4

[Wayne131280]

Just finished week 4 and I feel really good about it my motivation to hit the 5K has never being stronger all weather's don't stop me I'm so pleased I downloaded this app..last summer I was doing 30 miles a weekend on bike rides but just half an hour running and walking makes me feel just as good...on to week 5 we go 😀

[AlMorr Ambassador Graduate]

Congratulations to you Wayne131280 on completing week 4 of C25K, so happy to know that your aim is to run a 5K is very strong 👍🏃🏾 well done on running in all weather, nevertheless I hope its not too wet when you are outside, onwards and upwards to week 5.

[MissUnderstanding Administrator Graduate]

Congratulations on a fantastic achievement in getting to week 5. You’re doing so well!

Reading your post, I wonder if you’re thinking that you need to run 5k in 30 minutes at the end of the program? Spoiler alert: you don’t! This is a time based program and distance is irrelevant. Most people don’t do it in the 9 weeks but many build up their distance slowly afterwards (after a bit of time sticking at 30 minutes when they finish).

Really good luck for the rest of your runs. There’s a brilliant little guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast!

healthunlocked.com/couchto5....

[Instructor57 Graduate]

Well done on completing week 4 It's great that you are enjoying the program!

Just to reiterate , it is not necessary to run 5k during the course of the program.

It is purely time based .

The requirement for graduation is that you complete the 3x30 minutes runs of week 9 distance is irrelevant.

In fact, your best development will come by running the program at a conversational pace .

Enjoy the rest of the program!