This one frightened me. Seemed such a big jump from 9 minutes to 16 minutes running and 3+5 laps. But somehow did it. Slowed right down, but strangely my watch tells me I actually ran the 5 minute stretches at my normal (slow) pace. It was tough and my heart rate was at my absolute max at the end. But I feel so encouraged and energised and even did a 10 minute arm workout after. Suspect I’ll need a nap after lunch though.
Sorry for random post, but I know you guys sympathise ❤️
🍏 Expect a little increase each week but don’t be frightened by it! Each preceding run has prepared your body & gets you nearer to your goal of being a Graduate! Celebrate 🙌 you did it!! Well done!
Well done! Week 4 can be a tough one, no doubt but you did *exactly* the right thing by slowing down.
You say "my heart rate was at my absolute max at the end" - how do you know?
Thank you 😊. Not sure I understand the question? I have been wearing a Garmin for over 15 years and over the years, I generally get to 170 at a comfortable pace and 190 when I really push, and today I reached 199, so I def gave it my all!
(no need to warn or panic, I just have a naturally higher average heartrate than most people).
Well this is interesting!
On the one hand you "Slowed right down", but .... your HR which normally reaches 190 "when (I) you really push" reached 199 and you "def gave it my all!"
Given that you 'gave it your all', were you out of breath at the end of the last 5 min run and do you think you could have carried on for longer if you had to?
And, strange question maybe, what was your average cadence during the last 5 min run?
"Not sure I understand the question? "
My question is out of concern 🙂
To clarify - if someone is at their maximum (exercise) heart rate, then you'd only be able to sustain that for a very short period of time ... you'd be at *maximum* effort - think of Mo Farah in the last 200 metres of a 5000 or 10000 m race, where he's absolutely busting-a-gut, eyes-bulging, veins pumping etc ... that's the sort of effort that gets you to max heart rate . It's that sprint finish, all-out, can't-speak-a-word, can-hardly-breath effort ... that we tell all beginners is not the way to do C25K - in fact, exactly the opposite!
A nice, easy, slow, incredibly effortless, comfortable jog, which by definition, should have you being able to chat quite happily - we call it a 'chatty' or conversational pace - if you're doing that, great, you're well on your way to C25K success!
So... "def gave it my all!" ... I'd suggest that there is no need for that - just nice and easy does it.
Well done again and here's to a successful W4R2 👍😎
I was definitely out of breath and I doubt I could have carried on. Prob worth noting that the last 90 seconds is uphill (I will avoid that next time), so will account for the extra beats I suppose…. My cadence last five minutes was around 159, compared to roughly 163-165 normally.
Week 4 was my tough week, others enjoyed it, you smashed it! Well done
At this stage... well done...but, maybe ease back a tad... if you feel that this was a jump and tough... just relax and slow it down.
Slow and steady is the way and there is a way to go. Each run each week building on the one before and all of which you are ready for. If you take it gently 
Thanks all. The last time I completed this was 10 years ago, and that brought me to thousands of KMs across the world, so it is a huge motivation to know how great it will be if I persevere. But man, I forgot what a struggle it is 😂
Well done you I can only concur - every step onward brings you closer to the magic 27th run xx be proud of your achievements x
Thank you. Today was w4R2 and it felt MUCH easier. I had postponed it by a day as my glutes were acting after a tough pilates session. Just goes to show how you just gotta trust the process, but listen to your body…
Week 4 run 1 done
Run 1 of Week 4!!!! 
Week 4 Run 1 done!!
Week 4 run 1 Done
Week 4 run 1 done - well done me!!
