Week 4, Day 1 - Couch to 5k Program

I was definitely feeling a bit nervous about starting week 4.  I know I will be able to do it, but I think I am worried that at some point I won't be able to finish the longest interval of any given day.  Today it will bump up from 3 minute intervals to 5 minute intervals. 

The weather was a bit overcast, which I find easier to run in!

I always start with a good Static Warm up:

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 1:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  I only did 3/4 of the whole circuit and left off the last 5 minute run.  I was feeling tired.  I finished with the 5 minute cool down:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 5:00 minutes brisk walk

I felt so good to get through this.  It is funny how last week the 3 minute intervals seemed do difficult and now they just flew by this time with ease.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I am starting to feel like I can be a runner!