Couch To 5K: Let's Do This, Week 4

by Oct 3, 2017

Join Sophia as she takes on the Couch to 5k challenge, documenting her progress and giving a few tips along the way.

I wrote week 3 off as a bad week and instead of wallowing read several stories on the Health Unlocked website to help get my head back in the game. It was refreshing to hear that other people had found week 3 a struggle too and that I wasn’t alone.

I made sure that I gave myself 2 days off before starting week 4 as I didn’t want to put too much strain on myself – however the prospect of the 5 minute runs made me break out into sweat before I’d stepped foot out of the front door.

Week 4 consisted of the following routine:
Warmup – 5 minute walk
Run – 3 minutes
Walk – 90 seconds
Run – 5 minutes
Walk – 2.5 minutes
Run – 3 minutes
Walk – 90 seconds
Run – 5 minutes
Cool-down – 5 minute walk

Run 1

With a clearer mind and a rested body I started week 4 feeling positive and refreshed. I found the 3 minute run much easier which helped me to transition more easily into the first 5 minute run. It was a pretty warm evening so by the end of this routine I was really burning up. I felt rather pleased with my progress and treated myself to a white choc Magnum when I got in.

Run 2

During this run I found that there were periods of time where my mind had drifted onto other matters, and I completely forgot that I was running. This was a real turning point for me as it meant that I was no longer struggling like I had been before; if I was able to think about something other than running whilst my feet pounded the pavement then clearly I was doing something right.

Run 3

Rounding off week 4 with the 3rd run I was happy to note that the stitches had stopped and that I wasn’t out of breath as much as I had been before. I would even go as far as to say I enjoyed myself.

Week 4 outcome

Out of the 4 weeks this has without a doubt been the best for me. The noticeable improvement in my fitness had a positive effect on my mental health. I had stopped worrying about the next run and made sure that I was hydrated before setting off each time. I kept my pace even and listened to my body, slowing down if I felt like I was struggling. As long as I kept on running, I’d be fine.

For more information about the Couch to 5k challenge visit the dedicated BBC page here.


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About Sophia Chettleburgh

Sophia works and lives in London and recently began writing as a hobby in her spare time. Her interests include films, music and food. Although Sophia has only been writing for a short amount of time, she has written for an array of well-known lifestyle brands and popular publications.