C25k – Week 4

Welcome to Week 4 of our couch to 5k challenge! Our goals for this week is mastering the 5 minute jog!

Run Schedule

  • 5 Min warm-up, 3 min jog, 90 sec walk, 5 min jog, 2.5 min walk, 3 min jog, 90 sec walk, 5 min jog – cool down
  • 5 Min warm-up, 3 min jog, 90 sec walk, 5 min jog, 2.5 min walk, 3 min jog, 90 sec walk, 5 min jog – cool down
  • 5 Min warm-up, 3 min jog, 90 sec walk, 5 min jog, 2.5 min walk, 3 min jog, 90 sec walk, 5 min jog – cool down

Notes / Tips for new runners:

  • Last week you did the 3 min jog – this week you move to 5 min. It may seem intimidating but if you focus on the conversational pace you will be fine.
  • How did yoga class go last week? You may want to do it again this week? Your body will thank you later.
  • Do you have a running community? Have you been posting about your expierence or talking about it with your family? Sharing your journey with like minded people will help you when things get tough. On Facebook, check out Slow Runners Community and Slow Runners United – both are friendly and welcoming to new runners. On Tumblr – look for the runblr and c25k tags.

Week 4 Challenge

This week – I challenge you to find a running mantra. This is a phrase or phrases you will repeat to yourself when times get tough. Here are a few examples –

  • I can do this.
  • I’ve done the work. I have earned this race.
  • Don’t’ quit now!
  • Just keep swimming – just keep swimming.

You can also use quotes from people you admire – here is my favorite.

Whatever you pick, it should be personal and important to you. Please share it in the group if you are comfortable.

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