Week 4 - 8/20-8/26
AsellusReborn
Posts: 1,112 Member
Welcome to Week 4 of the Couch to 5K! You're well on your way to running a 5K, so this week, let's kick it up a notch and beat our previous record of 3minutes of jogging. This week, you'll keep those 3 minute intervals but add a few 5minute ones. It may sound intimidating, but you have been slowly building up your endurance - you're ready for this!
This week, the workout is:
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
When we finish this week, we're almost to the half-way point! Next week is a big week, so do your due diligence this week - you'll thank yourself for it next week!
This week, the workout is:
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
When we finish this week, we're almost to the half-way point! Next week is a big week, so do your due diligence this week - you'll thank yourself for it next week!
0
Replies
-
Week 4 Day 3 complete! Starting Week 5 on Tuesday.0
-
WOOHOO!!! Week 8 complete! I cannot describe how happy and proud I am of myself today! I ran 3.1 miles in 35 minutes! I really pushed myself today because I wanted to be sure I ran the whole 5k in the allotted time, and I did! Before this program, I hadn't done any running in 20 years. ( I am 42). It is never too late to get yourself moving!0
-
Completed W4D1 yesterday. I was so proud to get through the first 5min run, but just ran out of steam at the last 5 min run and ended up walking some of it. Looking forward to trying again tomorrow. I feel like the little engine that could (I think I can, I think I can...)
When I got to the walking portion immediately following the first 5 min run, I past an older lady on the track who said something that sounded like concern. I assured her I was okay (I can only imagine what I looked like!) and was just catching my breath. She suggested chewing gum. Is this a thing? Does anyone else chew gum while running to keep your breathing steady? I'd be worried about choking. Just curious...0 -
Repeating Week 3 this week after a rocky week (vacation, missed runs, etc) last week.0
-
Week 4/Day 1 complete! I was surprised at how well and easy it was today. I am hopeful that the trend will continue with the run on Wednesday.
Happy running everyone! You are all doing so well
0 -
I did Week 4 Day 1 yesterday and struggled. So I am going to repeat Week 3 and hopefully do better next week.0
-
WOOHOO!!! Week 8 complete! I cannot describe how happy and proud I am of myself today! I ran 3.1 miles in 35 minutes! I really pushed myself today because I wanted to be sure I ran the whole 5k in the allotted time, and I did! Before this program, I hadn't done any running in 20 years. ( I am 42). It is never too late to get yourself moving!
FANTASTIC! WTG! I think that is a great time...by the way, what is the allotted time? I didn't realize that there was an allotted time.0 -
Finished W4D1 this morning. Shin splints are totally gone, keeping my fingers crossed that they don't return.0
-
W4d1 done this morning. Glad to have it behind me and glad to know I can do it. I hope it makes Wednesday's run easier.0
-
Attempted week 4 yesterday.... Did not make it. Think I need to repeat week 3. I added in the 30 day shred and its making the jogging portion really hard!!0
-
I did week 4 day 1 this morning. That last 5 minute run was hard, and now 3 minutes feels like nothing. I have to admit, I felt pretty beat by the time I got to the cool down.0
-
I also did Wk4 Day1 this morning and thought it would be impossible. How do you go from 90 seconds and then 3 minutes to 3 minutes and then 5 minutes? But I did it , I was pleasantly surprised and pleased with myself. I really feel confident in this running project of mine. Love it!0
-
I started week 4 this morning. I struggled through the first 5 minute run and at the very end of the second 5 minute run but I made it through without stopping. I definitely had to push myself.
I will stick with week 4 but might repeat. Lets see how the rest of the week goes. After cooling down I feel good but man, I was pretty worn out when I first got home.0 -
Congrats. I'm just starting week 8 - but i can tell you this: somehow I'm addicted now.
For all of you out there - I started back in beginning of May and it took me this long to get through week 7, not count seconds, and start to enjoy the jogging. The time was going by fast rather than counting the seconds.
Its been about 10 years since I've been able to jog 30 minutes straight. I am much slower than I want to be (131/2 minutes miles now) but now I'm working on speed. I would love to get to an 11 -12 minute mile before the end of year. Shaving time off my speed, however, makes it harder to complete the distance - - oh well......I can now have another goal to reach by end of year.0 -
Week 5 Day 1 completed today.0
-
Got up super early and knocked my Week 4 Day 1 out today! I was so nervous for some reason for the intensity jump that I slowed down to a 13 minute mile - but except for the last minute or two I really didn't struggle at all! Hopefully I can pick the pace up a bit more on Friday but wow, I am super happy with my progress
Hard to believe I've made it to week 4! 0 -
I would love a 13 min mile! That's great. W4d2 went much better than the first day. I am glad I amm sticking with it. Somedays I feel like it's the only thing keeping me sane! Great job everyone!0
-
W4/D2 completed. It was cooler and less humid this morning (as well as Monday) and I do believe that is making a big difference in a positive way. I made it through again with little trouble. Some of what I have noticed is when I either focus on the music or daydream about something else and not pay attention to breathing or time, I end up having a much easier time. I think it's a combination of the cooler/dryer temps and that. In any case, I am pleased and looking forward to Day 3.
Hope everyone has great runs and a great day!0 -
Attempted week 3 again today, after failing week 4 Monday. Still ended up walking the last part of the jog. Isy have to switch to speed walking instead of jogging as I am really struggling with jogging and doing the shred.0
-
[/quote]
FANTASTIC! WTG! I think that is a great time...by the way, what is the allotted time? I didn't realize that there was an allotted time.
[/quote]
On the program I am using, I increase my run based on time, not distance. So the last day of the program is a 35 minute run. I wanted to make the full 5k in that time.0 -
Just checking in to see how everyone is doing. I'm impressed! You are all doing a great job! I'm going to repeat week 3 because I am still struggling through and feel it best to repeat at this point.
Keep on all!0 -
This morning I did week 4 day 2. I felt great at first, but I had to walk at around 4:15 of the last running section because I was not feeling well, which really frustrated me. I am hoping I will be able to move on to week 5 next week, but we will see. Sounds like everyone is doing great overall!0
-
Completed W4D1 yesterday. I was so proud to get through the first 5min run, but just ran out of steam at the last 5 min run and ended up walking some of it. Looking forward to trying again tomorrow. I feel like the little engine that could (I think I can, I think I can...)
When I got to the walking portion immediately following the first 5 min run, I past an older lady on the track who said something that sounded like concern. I assured her I was okay (I can only imagine what I looked like!) and was just catching my breath. She suggested chewing gum. Is this a thing? Does anyone else chew gum while running to keep your breathing steady? I'd be worried about choking. Just curious...
Chewing gum is an interesting question. Four years ago when I tried to get my health headed in the right direction I used to go to Anytime Fitness. There was a lady that was always on the treadmill running and she chewed gum like crazy. She actually had her iPod and full package of gum on the treadmill ready to go. I always wondered about that as well. I'd be interested in finding out if that does make it better?0 -
Hey guys, I am repeating W3 this week after struggling last week. For all those repeaters or those just getting to week 3, I have started a new topic within this group. Hope that's okay. Really looking forward to trying the 5 minute runs when I hit Week 4.0
-
I just completed week 5 day 3 today and it about killed me! It was the first 20 minute run without a break to walk and instead of doing it on the treadmill like I normally do, I ran around my neighborhood. OMG...it's SO MUCH HARDER than running on a treadmill!! I have got to start running on real ground if I'm going to make it through this 5K I'm supposed to run next month! I read several people saying how much harder it is to run on the streets instead of the treadmill but I didn't realize just how hard that was. I feel like I've done all this training and I had nothing to show for it tonight. It's the first day I've cheated and walked when I was supposed to run. I just couldn't do it. I'm bummed...0
-
Just completed Week 5 Day 2. My chest was burning during the first run but it improved for the other runs. I am a little concerned about the next session because it calls for 20 minutes of straight running...that's quite an increase from tonight's session. Oh well, if I end up walking any part of it then I will just have to repeat that session until I can run all the way through.
I hope everyone is enjoying it!
Cheers, Carole0 -
I just completed week 5 day 3 today and it about killed me! It was the first 20 minute run without a break to walk and instead of doing it on the treadmill like I normally do, I ran around my neighborhood. OMG...it's SO MUCH HARDER than running on a treadmill!! I have got to start running on real ground if I'm going to make it through this 5K I'm supposed to run next month! I read several people saying how much harder it is to run on the streets instead of the treadmill but I didn't realize just how hard that was. I feel like I've done all this training and I had nothing to show for it tonight. It's the first day I've cheated and walked when I was supposed to run. I just couldn't do it. I'm bummed...
You didn't CHEAT, you LISTENED to your body...there is a real difference. There is no use in trying to force your body to do what it is not ready to do...you just risk injury.
All you need to do is just keep repeating this session until you can do the 20 minutes, then you can move on. I had also read that it was much harder running outside than on a treadmill. I was afraid to run on my treadmill so it was easier for me just to start off outside. :laugh:
Don't be bummed out...you will do it, if not the next time...the time after that. You CAN do it! :flowerforyou:
Cheers, Carole0 -
I just completed week 5 day 3 today and it about killed me! It was the first 20 minute run without a break to walk and instead of doing it on the treadmill like I normally do, I ran around my neighborhood. OMG...it's SO MUCH HARDER than running on a treadmill!! I have got to start running on real ground if I'm going to make it through this 5K I'm supposed to run next month! I read several people saying how much harder it is to run on the streets instead of the treadmill but I didn't realize just how hard that was. I feel like I've done all this training and I had nothing to show for it tonight. It's the first day I've cheated and walked when I was supposed to run. I just couldn't do it. I'm bummed...
Don't be bummed out It's very different inside than the treadmill! Instead of going on to week 6, try day 3 again - or maybe even do W5 over again but completely outside. I imagine it would be really rough to do everything on the treadmill and then do the first single interval run outside! Don't be hard on yourself - you WILL get it 0 -
Thanks Carolemack and hbarstein! I needed some encouragement. It's probably a good idea to do that 20 minute run a few more times outside or do week 5 completely over again, but outside or even on the track inside my gym. The reason I use my gym a lot is because I can leave my girls in their kids club but if I run in my neighborhood I have to wait until my husband is home from work (which I did today and it was pretty cool outside so I guess that would work). Either way, I gotta be able to run a 5k on September 13th!!!0
-
Thanks Carolemack and hbarstein! I needed some encouragement. It's probably a good idea to do that 20 minute run a few more times outside or do week 5 completely over again, but outside or even on the track inside my gym. The reason I use my gym a lot is because I can leave my girls in their kids club but if I run in my neighborhood I have to wait until my husband is home from work (which I did today and it was pretty cool outside so I guess that would work). Either way, I gotta be able to run a 5k on September 13th!!!
And you will I can totally understand the childcare issue, I have a 3 1/2 year old - my husband and I have to juggle our runs because of it, so I've been getting up and doing mine at 5am. -is not a morning person-
Oh! Rather than double post, I'll edit here. Did my W4 D2 run today and shaved 90 seconds off, had a 12:40 min/mile. Actually pushed it up and after my 3 5 3 5 intervals I did another 3 so actually did 19 minutes today...W5 D3, I'm coming for you - you've been warned! :glasses:0
