Here are the links to the previous posts in case you missed them:
Week 3 Recap
| Day 1 | Day 2 | Day 3 |
| Warm Up: Walk 5 min | Warm Up: Walk 5 min | Warm Up: Walk 5 min |
| Run: 1.5 min Walk: 1.5 min |
Run: 1.5 min Walk: 1.5 min |
Run: 2 min Walk: 2 min |
| Run: 2.5 min Walk: 2.5 min Repeat 2 times |
Run: 2.5 min Walk: 2.5 min Repeat 2 times |
Run: 3 min Walk: 3 min Repeat 2 times |
| Run: 1.5 min Walk: 1.5 min |
Run: 1.5 min Walk: 1.5 min |
Run: 2 min Walk: 2 min |
| Cool Down: Walk 5 min | Cool Down: Walk 5 min | Cool Down: Walk 5 min |
| Total time: 26 min | Total time: 26 min | Total time: 30 min |
The first run of week 3 went really well and the 2.5 min run segments just flew by. My calf gave no sign of any bother and it was a brilliant run. The second run, which was the same format as the first was also great running wise, but not so great from a running outfit point of view - let me tell you what happened. I had packed by bag for yoga on Tuesday but a slight mishap trapped my clothes in an airing cupboard and led me to miss my class, so my bag was still packed with yoga clothes when I went to the gym for my run. The pants I had packed are only just usable for yoga but are really rubbish for running in and I spent the whole time trying to stop them falling down! I actually had to pause the treadmill to pull them up as the cropped bottoms had just about reached my ankles - it was bad!
The last run of the week was the toughest. I did feel some slight niggles from both legs but nothing that some stretching won't fix. The 3 min run segments felt the toughest not because they were hard, but because I was battling my brain and the 2 hot cross buns I had for breakfast.
Week 4 Plan
There's no messing around in week 4 we get straight in there with 3,4,4,3 min run segments and then up the ante to 3,5,5,3 run segments for days 2 and 3. This makes me nervous! My plan to tackle this is to take it easy, try to keep the body relaxed and focus on form. I certainly need to respect my body and the training and fuel up appropriately - maybe a hot cross bun after a run and not before! I'll really need keep on top of the foam rolling especially since I won't be able to make a yoga class until the end of the week.| 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 |
