Week 4
russelljclarke
Posts: 836 Member
Please place your week 4 posts here
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Week 4 Schedule:
Duration: 66 min.
5 minute warmup walk
Run 18 min/walk 1 min. Repeat x 3.
5 minute cooldown walk0 -
Good luck!0
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w4d1 knock it out..woohoo..0
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w4d3 done!! week 5 here i come!!0
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w4d3 done!! week 5 here i come!!
Wow, you are motoring through the programme! :glasses:0 -
Might be by myself here now since I skipped ahead. My day 2 run today was a week 4 run and it was challenging but great! I am still pretty slow, but I am focusing for now on running the for the time, and once I get to the hour of running then I"ll work on my pace a bit. I may decide that I just like long, slow runs. We'll see! And awesomely, we did an hour hike before the run, and my geriatric dog LOVED every minute of both outing-he was feeling like a puppy today!
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Nooooo! I'm here now!!
Did wk4 today, was a fab run after my back pain yesterday and I had my new runners on and they are super! However.....
I use my iPhone for the b210k app and it has usually been brilliant. Today something really odd happened....I kept activating voice control, which meant the music kept cutting out....I don't know how, but I managed to phone someone (I don't even know who, he was in our address book I'm guessing it's someone my husband knows!) thank fully they didn't answer, it would have been the ultimate heavy breather experience!! I think I've sorted it now... I'll try again tomorrow, if it hadn't been for that comic interlude, I would have blasted through my 10k today! Never mind..l0 -
I think I am stuck.
Seriously, I am not making as much progress as I would like.
Still slow and steady.
Might be my shoes. Might be some 'creeping crud' I am coming down with.
Yesterday, my legs felt like lead.
I did the warm up walk and then a 5min run uphill - ouch! My calves were screaming!
Then a 20 min walk uphill into town until I built myself back up to take off again.
Managed to crank out a 25min run home, a cool down & stretching.
I felt so wiped out though - really bad.
You all are doing amazing though - so keep on pushing !!0 -
I think I am stuck.
Seriously, I am not making as much progress as I would like.
Still slow and steady.
Might be my shoes. Might be some 'creeping crud' I am coming down with.
Yesterday, my legs felt like lead.
I did the warm up walk and then a 5min run uphill - ouch! My calves were screaming!
Then a 20 min walk uphill into town until I built myself back up to take off again.
Managed to crank out a 25min run home, a cool down & stretching.
I felt so wiped out though - really bad.
You're probably doing much better than you think! But how about repeating some of the runs or even a week? It's much more gruelling than the c25k programme, I'm trying to make it my target to do it three times a week, but I seem to have averaged twice a week, but I can live with that!0 -
Week 4 finally complete!
I did it- I ran 10k!! It was tough going though. I was interested in starting half marathon training after this, but I think I might stay at this distance longer and increase my stamina.
2 weeks left!0 -
Finally started week 4. It was -14, slushy and icy on the roads. This resulted in a very slow paced run as going fast would have been treacherous. I got in 8K by the end of it, so not too bad at all. It felt more like an endurance race than anything else, lol.
I seem to be back on track with my hip, as today there was no joint pain at all. Onwards and upwards, as they say:)0 -
I think I am stuck.
Seriously, I am not making as much progress as I would like.
Still slow and steady.
Might be my shoes. Might be some 'creeping crud' I am coming down with.
Yesterday, my legs felt like lead.
I did the warm up walk and then a 5min run uphill - ouch! My calves were screaming!
Then a 20 min walk uphill into town until I built myself back up to take off again.
Managed to crank out a 25min run home, a cool down & stretching.
I felt so wiped out though - really bad.
You're probably doing much better than you think! But how about repeating some of the runs or even a week? It's much more gruelling than the c25k programme, I'm trying to make it my target to do it three times a week, but I seem to have averaged twice a week, but I can live with that!
Thanks for the encouragement.
Winter is getting in the way, as I suspected it would.
I will keep getting in what runs I can.0 -
Week 4 finally complete!
I did it- I ran 10k!! It was tough going though. I was interested in starting half marathon training after this, but I think I might stay at this distance longer and increase my stamina.
2 weeks left!
AMAZING!!
Congrats!0 -
Finally started week 4. It was -14, slushy and icy on the roads. This resulted in a very slow paced run as going fast would have been treacherous. I got in 8K by the end of it, so not too bad at all. It felt more like an endurance race than anything else, lol.
I seem to be back on track with my hip, as today there was no joint pain at all. Onwards and upwards, as they say:)
Really awesome!
You did great even in the wintery-mix mess...
Be careful not to fall and injure yourself.0 -
W4D2 done! I don't know about anyone else, but no matter what I do, I have yet to hit anything much over 8K. I am a little worried that even when I get to the end of the programme, I will not have hit the 10K mark:( My 5K time is stuck at 35 minutes too. I am hoping that my lack of speed is partly due to the difficult road conditions during winter, but I would be lying if I said it didn't bug me.0
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Hey! I finished Week 4 day 1 today and excited just because I did it. Still slow but that's ok since I am working on endurance. Bees, I am just below 8k myself so don't get discouraged. I figure it is just going to take me longer. I am trying to build up endurance and then work on speed. Keep it up! It's nice having someone ahead of me.0
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W4D2 done! I don't know about anyone else, but no matter what I do, I have yet to hit anything much over 8K. I am a little worried that even when I get to the end of the programme, I will not have hit the 10K mark:( My 5K time is stuck at 35 minutes too. I am hoping that my lack of speed is partly due to the difficult road conditions during winter, but I would be lying if I said it didn't bug me.
You are doing so fantastic - keep pushing forward!!!0 -
Hey! I finished Week 4 day 1 today and excited just because I did it. Still slow but that's ok since I am working on endurance. Bees, I am just below 8k myself so don't get discouraged. I figure it is just going to take me longer. I am trying to build up endurance and then work on speed. Keep it up! It's nice having someone ahead of me.
Great job getting out there and doing it!!
Keep pushing forward0 -
Started my week 4 today. Pouring rain here so I did it on the treadmill. Cannot for the life of me figure out why I am slower on the treadmill than outside....you'd think it would be reversed. Happy to report that the hardest part was just getting motivated to get on the darn thing. I took it easy to make sure I could do the whole time....which means I only pulled a 4.3mi run. But since I'm still working back from my pulled calf, I'm OK with that. Since I seem to go a fair amount further when I am outside, I am hoping to get close to the five mile mark before I'm done with Week 4.
Feeling good about it. But like some others, I will say that I am definitely using more rest days between runs....at least two until I'm sure I'm safe with my calf. I was doing shorter runs in between but for now I'm sticking to walking and/or DVDs in between.0 -
Week 4 finally complete!
I did it- I ran 10k!! It was tough going though. I was interested in starting half marathon training after this, but I think I might stay at this distance longer and increase my stamina.
2 weeks left!
So awesome! Great job, you should be really proud!0 -
Finished Week 4 today! Woofreakinghoo!
I ended up getting a text message towards the end of the first interval and (I use my phone with the app) somehow stopped the app when I looked at the text. It took me probably three or four minutes to figure it out past the end of the first interval. I was so bummed when I realized I'd have to start the app all over again, from the beginning....but I just did it.
I ran most of the warmup and then first two intervals, which gave me a little extra time running. I decided to let the app just continue to run (I couldn't bear the thought somehow of it showing me not having finished the run when I actually had) and I walked most of the last interval, plus the cooldown. With the extra walk tacked onto the end I clocked in 5.61 miles, which is nice. I think I probably ran about 5 miles of it.
Bring on Week 5!0 -
W4 D1 in the bag... WooHoo. Modified it a little to get in a Virtual 5K I had going for me on SparkPeople. It is almost as written. I did a 3 min warm up then ran for 31 minutes for to satisfy the 5K, then did 1 min walk, 18 min run, 1 min walk 18 min run, then 8 min cooldown. It was a great run but now my knees are kinda sore so taking it easy 'til tomorrow for my cardio/strenght training via NFL Training Camp on the Wii. Looking forward to Thursday for my next run. Keepem comin' :drinker:0
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Week 4 Day 2: 5 min w/u, 18 min first interval, 1 min walk, 19 min second interval, 1 min walk, then 26 min 3rd interval, then 10 min c/d walk. Knees were sore afterwards...owww. Recovered throughout the day though so feeling good now. Looking forward D3 tomorrow... Awesome.0
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W4 D3 was the beginning of a great day of fitness. When the day was over...whew... I burned 2000 calories with exercise which is my personal most/best. That really wore me out though wow... really need to build up to that much cal burnage...LOL. Great stuff though.
Now onto Week 5 and on to October... We can do this!!0 -
I've been following the bridge210k plan now for a few weeks and here I am at week 4. Looks like this thread hasn't been active for some time. I jumped the last run of week 3 (3 x 17 mins) and went straight to week 4. So ran 3 x 18 mins with the 1 min walk in between. I took a route that involved 4 inclines (I normally run on flat) so I found the run tough going, but I got through it. Very happy with my efforts today (but exhausted) 0
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The group had been defunct for some time, so it's exciting that we're starting it up again. I asked Russell to pin some additional weeks, but haven't heard back from him.0
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Ran last night and did my own thing really. I ran 2 x 30 mins. I read week 5 and looks like I've jumped way ahead, so technically I've completed week 5. Oh well! I'm booked in for a 10K on 25th July so wanted to try and run the hour without any stops. Decided to take a 1 min stop at 30 the min point, then carried on for a further 30 mins. I was tired and felt so slow at the end but hopefully I'll have enough in the tank to finish a 10K.
Will repeat wk 5 0 -
You are doing great Anne, I'm sure you will have no problem finishing your 10k, if you only needed to take a 1 minute break it was probably more psychological than actually needing it.0
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Week 4 Day 1 today. I had to take a slow pace to get through it, but it is done and was a better run than week 3 day 3. I had hoped to be further along by now. But I can just take this one run at at time.0
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That's a big learning in running. You are where you are and nothing but doing what you need to do is going to make you any different. The Good Form Running coach casually mentioned that she couldn't believe that she was the same runner that did a sub-three-hour marathon a few years back. You build up for a race, you taper back. Running exemplifies the wheel of change.
And I apologize if this isn't as supportive as I intend it to be: it's where my head is right now.0
This discussion has been closed.