Couch to 5K: Week 4 - Half Way

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Half way there!

Here are the links to the previous posts in case you missed them:

Week 4 Recap


Day 1 Day 2 Day 3
Warm Up: Walk 5 min Warm Up: Walk 5 min Warm Up: Walk 5 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 4 min
Walk: 3 min
Repeat 2 times
Run: 5 min
Walk: 3 min
Repeat 2 times
Run: 5 min
Walk: 2 min
Repeat 2 times
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Cool Down: Walk 5 min Cool Down: Walk 5 min Cool Down: Walk 5 min
Total time: 34 min Total time: 36 min Total time: 34 min

I was really pleased with my efforts on day 1 and went into day 2 feeling a bit more confident in my abilities.  Day 2 was really hard for me and I started to feel some little niggles in my right leg from hip to knee to foot.  And then boom, I strained my hip and had to make an appointment with the physio.

I rested for 4 days and then ran day 3 which was really hard but not too sore.  I've got another appointment with the physio and we will come up with some sort of action plan so if I'm allowed to continue to run I'll move onto week 5. 

Week 5 Plan

Day 1 Day 2 Day 3
Warm Up: Walk 5 min Warm Up: Walk 5 min Warm Up: Walk 5 min
Run: 5 min
Walk: 3 min
Run: 5 min
Walk: 3 min
Run: 8 min
Walk: 5 min
Run: 6 min
Walk: 3 min
Run: 8 min
Walk: 3 min
Run: 8 min
Run: 5 min Run: 5 min
Cool Down: Walk 5 min Cool Down: Walk 5 min Cool Down: Walk 5 min
Total time: 32 min Total time: 36 min Total time: 31 min

Goals

My goals for this next week is to obey the rules set by the physio.  Hopefully that will include yoga and running.

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