Couch to 5K Check-In #3

We are entering Week 4 of Couch to 5K.  Is it just me or are the weeks just flying by?

Last week was fraught with all kinds of devastation around the United States, with the Boston Marathon Bombings and the plant explosion in West, TX.  My heart feels so heavy for the loss of life and those injured.  Don’t even get me started on how ANGRY the bombing makes me feel.  Instead, I am trying to focus on the positive and all the good that shows itself in times of tragedy- I have much love for the people of Boston AND I will continue to run races.  I watched absurd amounts of TV but really, the only thing that made me feel better was my actual runs for the week. It felt good to pound the pavement, to let go of the emotion, and to do what I love to- RUN.

How’s it going with Couch to 5K?  Are you inching more away from the couch and closer to completing a 5K?  Are the run segments getting harder for you or becoming easier?  Do you believe that YOU can become a runner?  Here is what this week looks like for Couch to 5K.

Week 4-Days 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)

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)

Other running business items:

  • We have an awesome giveaway going on right now.  One person will win a beautiful, Team Sparkle skirt.  Go check it out!  Giveaway ends this Friday.
  • Did you know we have a Facebook page just for us runners at Shrinking Jeans?  Come *like* us if you haven’t already done so.
  • Have you signed up to participate in the Shrinking Jeans Run the Hood Virtual 5K and 10K??  It’s gonna be a foxy time!
  • I am looking for new (and seasoned) runners to profile here at Shrinking Jeans.  I would ask you a set of questions, you would answer them and provide me with a picture (if you like), and then I would post here at our site.  If this is something that interests you, then say so in the comments below and leave a valid email of where I can contact you.  It’s hard to reach you if I have no way to do it : ).  And I really really want to get to know ya’ll better.

Happy Running!

  • siyen

    I actually completed week 4 last week but I did it on the treadmill due to the pouring rain all week. So I attempted to repeat wk 4 d3 outside last night. So different! I could get thru the 3 min intervals but not the 5! I’m wondering if it is best to just repeat wk 4 outside until I am successful then move to wk 5 or just continue wk 5 etc on treadmill to build endurance? I only started running a couple months ago.

    • Lisa

      I would repeat week 4 outside : ). Good job though for not letting a little rain deter you!

  • TammyC

    I did w4d1 today and struggled! I have been basically running in circles around the one flat block in my neighborhood but I’ve been getting bored. I moved over to a local park and was on gravel trails. Between that change and pushing the stroller…today was very hard. BUT…I stuck with it!!!

    • Lisa

      Yes you did- woot woot~

  • Sabrina Flippin

    Going to do w4d1 tomorrow. Was supposed to do it on Monday but was sick so I had to skip going to the gym altogether. I am doing a 5k on Saturday so I figure that will make up for missing Monday. Boy did I feel off though when I went back to yoga this morning. It is amazing how missing a day can really mess with your body.