Start Running: Couch-to-5K Program, Week Four

Week Three of the C25K running program is behind us (here’s my recap), so it’s time to get geared up for Week Four. Ready? Here we go…

Once again, all three days will look identical. This time around, however, the total time spent running will increase significantly, from 9 to 16 minutes. But don’t worry… There are also some nice walking stretches to help you through the workout.

Here’s the plan:

• Start with a brisk 5 minute walk to warmup, followed by…
• Jog for 3 min
• Walk for 1.5 min
• Jog for 5 min
• Walk for 2.5 min
• Repeat the above jog/walk, jog/walk one more time
• End with 5 more minutes of walking to warm down

That’s it. While I’ve been following a M/W/F schedule thus far, this week will be crazy, so I shifted it up by a day and completed the first workout a few hours ago. It felt good to be challenged a bit more than in previous weeks.

If you’ve been following along, great… Keep it up! If you’re interested in starting, please jump back to Week One and proceed from there.

Update: Check out my Week Four recap or jump ahead to Week Five.

Filed under: Health & Fitness
Tags: c25k, cardio, exercise, running, workouts