Couch to 5K Check In #3



You have made it week 4! Can you believe it?  I am so proud of you.  However, have you taken a look at Week 4?  Go ahead and scroll down, take a look……

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Week 1- Days 1, 2 and 3

Brisk warm-up walk of five minutes. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2- Days 1,2 and 3

Brisk warm-up walk of five minutes. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3- Days 1, 2 and 3

Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Week 4- Day 1, 2 and 3

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)

You are either squealing for joy (ha!) or wondering what the heck you signed yourself up for. I have to be honest, I got a little nervous for YA’LL when I took a peek at Week 4. I’m not trying to scare you- I have all faith that you will complete week 4 with flying colors but you just might have to work for it. You can do it….I know you can.

Also, I have noticed several people wondering what they should do if they missed a week or a few days due to illness or life circumstances. Whether than skipping a week and moving on to the next week, I highly recommend you repeat whatever week you ended with. For example, if the last week you completed is week 2 and then you came down with the flu for week 3, go ahead and repeat week 2 before moving on to week 3. It is better NOT to push ahead as a new runner as this program is designed to build week upon week. You will NOT be behind- you will be where you need to be. Your body builds strength and endurance by following the program as it is outlined, not by skipping around.

Good luck and let me know if you have any questions or need a push in the right direction.

Happy Running!

  • Liz

    I’m still on target! I was shrinking back (ha!) when I viewed next week’s schedule but I figure if I completed last week, then I can do this week. 3 minutes freaked me out but I did it and didn’t die. So I can do 5 minutes this week (I think I can, I think I can…).

    • Lisa

      I am so glad that you didn’t die!

  • Anne Howard Tipton

    I am adjusting this week and running Tuesday., Thursday and Saturday. I don’t think I’m real excited about the 5 minutes; I’m a little nervous. But I know I’ll be glad I did it!

    • Lisa

      How did it go?!

  • Dawn R

    I completed week 3 and just finished day one of week 4……that last 1/2 mile run was loooong. I did it, but i’m tired. This is probably where I’ve gotten stuck in the past and have kept repeating weeks to feel like I could go on. Hopefully at the end of this week I will feel ready to move on to week 5.

    • Lisa

      Good job!

  • Tania Bullis Klanica

    I was very nervous starting week 4 and I am even more nervous for the weeks after that! But, I did W4 D1, and am looking forward to D2. I’ll just take it as it comes.

    • Lisa

      One day at a time….one day at a time!

  • Amanda

    I completed week 4. I found it really hard so I’m going do week 4 again. Do you think that’s okay? I just don’t think I can go on to week 5 quite yet.

    • Lisa

      Sure! Or you could try W5D1 and see how it goes and if it doesn’t go well, go back to week 4. Either way works- just keep with it!

  • More Than A Mom

    Thank you for giving advice on what to do if we missed a few days. I still have one more day of week 3 to complete and then I can start week 4.

    • Lisa

      Atta girl! Just keep running : ).