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CRYSTALROSES's Photo CRYSTALROSES SparkPoints: (78,750)
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4/13/19 5:08 P

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I'm getting ready to start week 4 tomorrow. I'm really nervous about the 5 min runs. I'm not sure if I can get them done. I'm still moving at a medium fast turtle speed. my goal this year is to do a 5k in September. I'll have to see how the program goes before I actually spend the money and sign up for the race.

~Heather~

Copperas Cove texas


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MADFUNSPARK's Photo MADFUNSPARK Posts: 401
6/28/16 9:23 P

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THECHAUFFEUR, if you're still in Chicago, check out the path along Lake Michigan. Lots of people walk/run/bike there. Enjoy!

Mad

NW Indiana

Attitude and planning, persistence and forgiveness.
Couch to 5K
Getting back to what works.


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MADFUNSPARK's Photo MADFUNSPARK Posts: 401
6/28/16 9:20 P

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W4D1 today. I'm on vacation at 6,000 ft altitude with LOTS of hills. I took it insanely slowly, but DID it! Hauled my 225 pounds up a monster hill in the last 5. Whew!

Mad

NW Indiana

Attitude and planning, persistence and forgiveness.
Couch to 5K
Getting back to what works.


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QTLADY's Photo QTLADY SparkPoints: (103,076)
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6/21/16 8:38 A

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Started Week 4, Day 1 today! So far,that's the longest I have run since high school - 5 minutes straight.

Gwenn


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CEEJAY72's Photo CEEJAY72 Posts: 8,570
11/2/15 8:30 P

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I am "40-something" and almost 200 pounds. finished W4D1 without dying, but just barely. Then I got really really sick (Dr. thought it was mono, but test was negative). I ended up in bed for over a week, and now it has been a full month since I did W4D1. I climbed back on the treadmill today and completed W4D2. My lungs and legs felt very week, but I made it through. I couldn't believe it! I will see how D3 goes before deciding to continue to W5 or wait a bit. If I can do it, anybody can do it. Just pace yourself and listen to your body. Repeat as needed.

"The greatness of a nation and its moral progress can be judged by the way its animals are treated. -Mahatma Gandhi

--U(*.*)U---advocate---V*.*V---



--------C0NNiE


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MTNMOMMA3's Photo MTNMOMMA3 Posts: 127
10/15/15 8:24 A

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Completed Week 4 Day 2 last night and I'm feeling really good. Will definitely going to need to do Week 4 a few extra times because I can only run for 4 and a half minutes at a time instead of the whole five. If I move on too soon, there is no way I'll be able to do Week 5.

Christie, 30-something homeschool mom of three


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GINAV2's Photo GINAV2 Posts: 579
9/22/15 12:24 P

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W4D1 complete! I came *so close* to getting all the way through it without extra walking breaks. I need to find a route that doesn't have a steep uphill during the last two minutes of the final running interval. The first three runs felt really good, though!

"There is no failure except in no longer trying."


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SATAYLOR24's Photo SATAYLOR24 SparkPoints: (17,497)
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8/31/15 10:50 A

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Zombies, Run! 5K app:
Saturday 8/29: Finished week 4 w/o 3 and was able to run the warm up 5 min and drills and the 15 min free form. Kind of nervous to start week 5 but that is on the agenda for this evening.

Have a blessed day,
Sonya


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SATAYLOR24's Photo SATAYLOR24 SparkPoints: (17,497)
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8/27/15 9:47 A

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Zombies, Run! 5K app - Last night I did week 4 workout 2 and jog/ran the 5 minute warm up, did all of the drills, the walk/run intervals, knee lifts and jogged the 15 minute free form. I think I could have gone a little further but stopped - should have kept going.

Have a blessed day,
Sonya


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8/25/15 1:31 P

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Completed week 4 day 1 last night - actually listening Zombies, Run! 5K app now which is quite entertaining. Last night was a long run but I was able to complete all of it.

Have a blessed day,
Sonya


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JOIEDEVIVRE16's Photo JOIEDEVIVRE16 SparkPoints: (10,273)
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7/23/15 9:16 A

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I did week 4, day 1 on Tuesday, which means day 2 is tonight. I sucked at day 1. Had to take a couple walk breaks, but I'll do days 2 and 3, then I'll repeat if I need to. It was also very humid, so I'm hoping that was part of it.

Amanda

Sweating for the Wedding-12/17/16
English Teacher, Crafter, Beachbody Coach


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KRISTIBELLA88's Photo KRISTIBELLA88 SparkPoints: (13,279)
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7/14/15 10:32 A

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I've been stuck in week 4 for about a month. I finished it, then I was going to redo it because I didn't feel ready to move on but only completed two of the three days (I went out of town for the 4th of July and just didn't feel like it). Then we had not-nice weather the week after the fourth so I was only able to run once. I finally got out today and wasn't satisfied with my overall performance (I'm back up to a 14 minute/mile) but I was able to make it through the last 5 minutes without having to walk. So...little victories. I may be repeating it again next week...I'm so intimidated by the 20 minute run in week 5.

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STEPHANGLE's Photo STEPHANGLE Posts: 523
7/3/15 12:24 P

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THECHAFFEUR, I'm in the same boat you are...due to life happening (not a good excuse, I know) I took a week off in between D2 and D3. I ended up walking for 30 sec of my second 5 min run last night. Part of me says I should keep going because I've been up to the challenge every other time I've moved on, but part of me sees that 8 min run coming up (not to mention the 20 min run) and I'm worried that it's too much.

Plans fail for a lack of counsel, but with many advisers they succeed.

Proverbs 15:22

It's alright to fall but the worst is to stay down.

If it is to be, it is up to me!


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THECHAUFFEUR's Photo THECHAUFFEUR Posts: 314
7/1/15 10:50 A

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Just completed my final run of Week 4, first run of this week that I did on the street - it was TOUGH. My normal route starts out with a long gradual incline for the first 3-5 minutes, then it's all flat or downhill from there. Today it kicked my butt - lots of cramping. Had to pause on one of my walk intervals to stretch out my calves which were giving me lots of trouble. I am considering repeating this run another time or two before proceeding with the more intense runs in Week 5.

"I'm supposed to be livin' the dream, not burstin' the seams."


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THECHAUFFEUR's Photo THECHAUFFEUR Posts: 314
6/28/15 11:31 A

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On vacation in the Chicago area which I am super unfamiliar with, so glad that the hotel has a small gym! It's allowed me to tackle week 4 in a safe way, albeit on a treadmill. First two runs of week 4 are down and I'll be back home in time to finish the last run of the week. Starting to feel really nervous about week 5 though!

"I'm supposed to be livin' the dream, not burstin' the seams."


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KOJAKY SparkPoints: (0)
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11/11/14 1:27 P

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I failed my W4D1 training. I was huffing and puffing on my first 5 minute interval run and it threw my rest of the running out of control. I was dreading W4 and I was right. My biggest problem is endurance and controlling my breathing. Looks like I will be stuck on W4 for awhile.

I have been reading previous posts from this thread and looks promising. I will not give up.

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RABBITOLM's Photo RABBITOLM SparkPoints: (132,342)
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9/26/14 11:02 A

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Week 4 wasn't nearly as bad as I thought. I've done the first two runs and both went smoothly, I paced myself well, and ended up with an extra kilometer covered on each run. Woot!

Robyn from Ottawa, ON (EST)

Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.
~ Marcel Proust


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KERELLA's Photo KERELLA SparkPoints: (0)
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9/24/14 11:13 A

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Ugh. I was supposed to start week 4 on Sunday, but due to things outside my control, I didn't start it until yesterday. Now, my whole week is thrown off, which drives me nuts. I'll recover and get back on track.

Since I'm re-running all of the program at higher intensity, I knew kinda what to expect, but I don't remember week 4 being that tiring the first time around. Then again, maybe it's like childbirth - I remember that it hurt like heck, but I don't remember the actual pain.

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WILDHUNTRESS SparkPoints: (23,622)
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9/23/14 12:30 P

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I start week four today. Wish me luck, I've only completed couch to 5k once and I've lost count at how many times I've attempted!

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RABBITOLM's Photo RABBITOLM SparkPoints: (132,342)
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9/22/14 3:28 P

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I will do Week 4 Day 1 tomorrow, and I'm a bit nervous about the 5-minute intervals! I'll do my best to pace myself, and we'll see how it goes!

Robyn from Ottawa, ON (EST)

Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.
~ Marcel Proust


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KERELLA's Photo KERELLA SparkPoints: (0)
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8/29/14 9:30 A

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emoticon
I have the hardest time adjusting when my plans are thwarted by life. Good for you for making sure you got your workout in!

On the foot cramps, I would suggest to make sure you're properly hydrated before and after your workout, and perhaps increase your potassium intake a little. Maybe a post-workout banana or something.

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KAVDEO's Photo KAVDEO Posts: 126
8/28/14 12:37 A

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Completed Day 2 of week 4 yesterday evening. Feeling great for tow reason 1) I am not much of evening workout person and I was contemplating if I should run or not and I did and 2) I could do it easily and really well. So feeling really on top of the world.
However since morning I am having cramps in my feet. What could be the reason? emoticon

KERELLA's Photo KERELLA SparkPoints: (0)
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8/15/14 9:28 A

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I've noticed that my hips and knees feel better, too. I'm not sure if it's a product of less weight, better form, or stronger muscles, but I'll take it!

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ARTISTSBRUSH's Photo ARTISTSBRUSH Posts: 3,086
8/14/14 1:02 P

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FWIW, my hip has been much better since I began running. Gosh, not perfect by any means, and all my joints are working better than they were before I started. I still have not so good mornings getting out of bed, things loosen up much quicker now!

Yesterday I did a Week 4 run and didn't have any trouble. This morning my ankle is a bit more sore than usual. Maybe I won't do sprint intervals today.

Edited by: ARTISTSBRUSH at: 8/14/2014 (13:03)
Ms. Megan

Liriel Thoravain (Liriel Spirit-truth)
Designer Megan
Megan Slytherin


I am my own hero. There is nothing I need that is not within myself.


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KERELLA's Photo KERELLA SparkPoints: (0)
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8/14/14 11:22 A

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ARTISTSBRUSH's Photo ARTISTSBRUSH Posts: 3,086
8/13/14 4:10 P

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I'm back into Week 4! The ankle is good enough to start running again. I also signed up for a color run 5K next month for some added incentive!

Ms. Megan

Liriel Thoravain (Liriel Spirit-truth)
Designer Megan
Megan Slytherin


I am my own hero. There is nothing I need that is not within myself.


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KERELLA's Photo KERELLA SparkPoints: (0)
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8/11/14 12:18 P

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I've tried it with a variety of shoes for the pain. It's just age + weight. The hip pain is one of my motivating factors for doing the Couch-to-5K runs. It keeps me from doing stuff that I really want to do and I'm mad enough to do something to fix it.

If you give your ankle enough time to heal, maybe you'll be able to pick it up close to where you left off. emoticon

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ARTISTSBRUSH's Photo ARTISTSBRUSH Posts: 3,086
8/9/14 1:35 P

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Week 4 was going so well, then a couple of days ago I twisted my ankle walking in the back yard. I don't know how long I need to wait before I start up the program again. I"M SO FRUSTRATED. I have a time frame I need to meet!

Kerella, I know exactly what you mean. I was originally psyched out by running 5 minutes at a time, until I did it and found out that I could. I had been obsessing about it for days, afraid that I couldn't do it. Do you need to think about new shoes? Sometimes that can make a huge difference.

Ms. Megan

Liriel Thoravain (Liriel Spirit-truth)
Designer Megan
Megan Slytherin


I am my own hero. There is nothing I need that is not within myself.


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KERELLA's Photo KERELLA SparkPoints: (0)
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7/21/14 12:29 P

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I did W4 D1 yesterday morning. The 5-minute intervals didn't worry me until I saw that the walking intervals were half as long as the running intervals. That's when the 5-minute runs began to look daunting to me. Once I got going and found my stride, though, it wasn't impossible, just challenging.

I've been coping with some hip and knee pain in my left leg since I started, but it's actually gotten a lot better since four weeks ago. I don't know if it's because the weight is starting to come off, or if it's because of the C25K training, but it's great to be able to do more stuff!

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SHINY90's Photo SHINY90 SparkPoints: (4,636)
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7/3/14 10:07 A

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I started Week 4 Day 1 last night and I thought it was going really well, but a storm hit in the middle of the run. I ended up skipping the last interval to flee home away from the thunder and lightning. I'll repeat the workout tomorrow so I can finish it properly.

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KODIAK13's Photo KODIAK13 SparkPoints: (16,301)
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5/24/14 8:04 A

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Week 4 is done! I spent three weeks in this one because I was not ready to move past it. Two weeks of modifications and the final week doing the regular intervals. I'm happy with the results! I finished with a best pace and distance on the phone app with a pace of 7:33 run and a 9:32 walking pace with just under 4k total distance. Much better than the first time I struggled through c25k. Ready for week 5!

C25K completed ~ September 11, 2011


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MLDIZ109's Photo MLDIZ109 SparkPoints: (17,117)
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1/16/14 9:13 P

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W4D2 done! One more and I am done with week 4 but also am done with how far I finished this the last time..so Week 5 will be unchartered territory. I am focusing on time..not speed..so I know I can run for 5 minutes at at time. Once I can do that without stressing about it, then I can work on improving how fast I do it.

You want me to do something... tell me I can't do it. - Maya Angelou.

Fitbit: www.fitbit.com/user/28Z8YN


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MLDIZ109's Photo MLDIZ109 SparkPoints: (17,117)
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1/3/14 6:59 P

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W4D1 done..though my HRM was being a bit wonky and it concerned me that I wasn't able to count on it. I replaced the battery and will test it out tomorrow.

You want me to do something... tell me I can't do it. - Maya Angelou.

Fitbit: www.fitbit.com/user/28Z8YN


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ICEBLUESPARKLE's Photo ICEBLUESPARKLE Posts: 415
9/28/13 6:38 P

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It was a rough start this week.....run 1 I stopped half way....run 2 could not do more than 3 minutes....only to finish off week 4 with run 3 on a high note....did four 5 min runs...wooo hooo...week 5 here I come.

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GUTZMOM's Photo GUTZMOM Posts: 632
9/15/13 11:00 A

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I'm in week 5 but think I might be in a different program. I had to run 5 min. x3. I'm enjoying the challenge and I'm starting to believe I can do this.

Lisa


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GODZYFAN's Photo GODZYFAN Posts: 119
9/11/13 9:37 A

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See I think week 5 is an insane transition! I went from doing one and half or so miles to over two and it's brutal. And day 3 of week 5 is run two miles non-stop with no walking!? We'll see how that goes. Anyone else in week 5?


ICEBLUESPARKLE's Photo ICEBLUESPARKLE Posts: 415
9/2/13 5:38 P

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Ahhh ha ha ha !! Have to laugh at myself - I went from week 3 to week 5 accidentally !! NO wonder it was so tough LOL

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ICEBLUESPARKLE's Photo ICEBLUESPARKLE Posts: 415
8/28/13 9:22 P

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Completed week 4 run 2 and just couldn't do it. I started out strong and then faded on the second 5 minute interval. It was extra humid and I hope that has something to do with it. I will give run 3 a whirl on Friday and if needed I'll repeat the week to build up my endurance.

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AURIANNE67's Photo AURIANNE67 SparkPoints: (58,485)
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8/19/13 1:20 P

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I was so nervous about week 4, it seemed to have the biggest transition between weeks to me and I was afraid there was no way I could jog 5 minutes straight. It was a little tough and I went slower than I did previous weeks on my jogging intervals but I did it!

This is my first post about my C25K experience this time around (tried it a year ago and quit after week 1 day 1 because I couldn't breathe right for at least 24 hours after my attampt) but I have been meaning to post because this time around I have been doing really well. I was so afraid that running would be something I could never do between my flat feet, bad knees, and possible slight asthma but I have been able to complete each day and haven't even had to repeat weeks yet as I was sure I would have to each week.

If anyone is struggling and thinks they can't do it I'd like to say that I thought so too once and I was wrong, it is possible! The things that have helped me most are focusing on breath control, slowing down when my breath is becoming an issue, and using a playlist that really keeps me moving. It is amazing the difference a song that energizes and has a good beat you can match your strides to makes when it's hard to keep going for another minute or two.

"If a man really wants something he will find a way, if he doesn't he will find an excuse." Stephen Dolley, Jr.


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MSGIRLINAL's Photo MSGIRLINAL SparkPoints: (14,765)
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8/2/13 3:54 A

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I finished week 4 day 3 yesterday morning after working a 12 hour nightshift. My legs felt very heavy but I pushed through. I am using the app called ease into 5k.

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CHRISSYPA's Photo CHRISSYPA Posts: 214
7/31/13 7:21 P

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Just found this Team and am so excited! Tonight was week 4, day 2 and it was TOUGH! Where we run there is a few hills and after the first run, we walked up hill and I still didn't have my breath back and started the first 5 minute run and it was uphill also. I am exhausted right now. We are doing 5k runner on the ipod. And tonight it was 3 min run, 2 min walk, 5 min run, 3 min walk, 5 min run, 3 min walk and 3 min run, 2 min walk. My husband and I are doing it. He is in better shape than me so he encourages me to keep going. We try to run Monday, Wednesday and Friday but sometimes have to do Friday's run on Saturday morning. My biggest problem is mental! I think I can't do it. Even though I know I can. The last 3 minute run was almost all uphill, so my butt was dragging. But I did it!! Day 3 is the same as day 2 so I know I can do it! It is just getting past my head! Hope everyone has a great night!

Chrissy
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REFIRE's Photo REFIRE Posts: 864
7/29/13 10:54 A

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W4D2 is done, and tonight I run the last day of W4. I was looking ahead at the runs for week 5 and see that day 3 is a 20 minute run....so intimidating!!!









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DIVA711's Photo DIVA711 Posts: 319
7/12/13 6:24 P

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Hi guys! I walked 4 miles in 58 minutes. Today is week 4, day 3.

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”
– Aristotle

Co-Leader of Spark Team Detroit Area Divas!!!
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Tamika


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LARAHP's Photo LARAHP Posts: 3
7/11/13 1:33 A

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Week 4, Day 1: done. However, it was hard as crap!! I was already nervous about the 5 minute run, but I don't think I was truly prepared. Maybe I am a huge baby, I don't know. Weeks 1, 2, & 3 now seem like heaven to me. Although, those initial 3 minute runs in week 3 made me think twice about the program. But not more than tonight! SHEESH. First 3 min run was actually kind of alright. First 5 minute run...tough, but I did it. Next 3 minute run? I was out of breath and started to really tell myself I couldn't finish. My mind won that battle, so I only ran 2.5 minutes instead of the 3. The last 5 minutes? Holy crap. My legs were burning, I felt like I just couldn't catch my stuff and that darn mind...I ran 2 minutes, walked 1, ran 1.5 min. Walked to the end. I was so disappointed in myself. BUT when I was cooled down, I actually thought to myself that I could try that again?! WHAT. I was beat. But still managed to do the bike for 30 minutes after. My only hope is that the next two runs this week go a bit smoother. Good gravy, y'all.

Currently on W3D3 on C25K. I'm doing it!


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DIVA711's Photo DIVA711 Posts: 319
7/10/13 7:59 P

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Okay. Day One started on Monday. I walked 3 miles in 40 minutes. I walked 3 miles today also emoticon

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”
– Aristotle

Co-Leader of Spark Team Detroit Area Divas!!!
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ndividual.asp


Tamika


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DIVA711's Photo DIVA711 Posts: 319
7/7/13 6:18 P

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Congrats everyone! emoticon I am starting week 4 tomorrow. Today was the official start of week four, but I had a small dent in my plans. Keep rocking it out!

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”
– Aristotle

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Tamika


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SUSANPEI's Photo SUSANPEI SparkPoints: (21,507)
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7/6/13 5:49 A

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I finished W4D3 today, but I don't think I'm ready to move on to week 5. There's an 8 minute run in there, and I'm still really struggling with 5 minutes.

So I'm going to repeat week 4 and go from there. (I'm really impressed that I burn around 300 calories per workout in week 4!!)

Susan - PEI, Canada

"Success is the sum of small efforts, repeated day in and day out." ~Robert J Collier


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DSEWARD22's Photo DSEWARD22 Posts: 130
7/3/13 11:13 A

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I did me W4D1 and W4D2 this week and it felt really good to do them....I try to up my miles each time by upping my speed for each interval so that I can get more in. Looking forward to W4D3!!

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7/3/13 10:53 A

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finished w4d3 emoticon emoticon

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LILYCHIC's Photo LILYCHIC SparkPoints: (0)
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7/1/13 4:05 P

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W4D2 done!


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6/29/13 11:20 A

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finally finished W4D1 yesterday! 3rd time's the charm :)


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KTDID_310 Posts: 44
6/15/13 1:26 P

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finished w4d3 run today. realized it was more like 1.5 weeks to get in my 3 runs this time, so gotta watch that but still happy with the progress.

-Katie

Success is the sum of small efforts, repeated day in and day out.


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KTDID_310 Posts: 44
6/5/13 10:04 P

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completed w4d1 today!

-Katie

Success is the sum of small efforts, repeated day in and day out.


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