Ah yes, I remember this...

[RunforMum]

... finishing week 3 and feeling like week 4 is a really big jump. Well, I found this 3rd run of week 3 fairly comfortable so therefore, I think it's all in my head and keep on!

[Sandraj39 Graduate]

Trust in the program - it’s tried and tested! You)ve got this! 👍🙂

[Annieapple Graduate in reply to Sandraj39]

🍏👍Good advice from Sandraj39 Every run you complete prepares you for the next one . Each run has a little challenge to bring you closer to that goal of running for 30mins! Week 4 is a great week and a favourite of many of us. Enjoy it!

[Oldfloss Administrator Graduate]

Trust the plan.... you know it works. Our mind set is so so important...

healthunlocked.com/strength...

Slow and steady, get some rest day exercise in too, to help with the stamina. Sandraj39 and Annieapple are so right. This works.. and every single run, every single week leads to the next.

Believe it ... well done you!

[RunforMum Graduate]

Yep, the w4r1 was challenging but fine. W4r2's run was a bit weird! I decided to change it up and go somewhere different, (also in an aim to avoid tarmac and get on some grass). The 3 min run was fine, then in the 5 minute I had to slow to a walk as my new route had a really steep hill (it's probably not that steep really!) I did the rest of the session back to front consequently: running again during the walk and walking the final half of the 5, extending the cool down to compensate. So I've done something today!, but I doubt I did a full 5 mins. I'll have another go after a rest up....maybe back to my usual route!

[nowster Graduate in reply to RunforMum]

You're absolutely right. People obsess over the 20 minute run that ends Week 5 but Week 4 is a bigger jump up from week 3. You're going from 9 minutes of running to 16.

For me W4R3 was the low point of the programme, not helped by the run being squeezed in the lunchtime gap between two summer downpours. It was extremely humid.

In contrast I did W5R1 on a crisp morning and it felt amazing to do.