C25K W4D1

C25K W4D1

In Get Moving by Tanya1 Comment


I completed C25K W4D1 this morning before work. I had to juggle some other things around in my schedule this week for our anniversary trip, so 5:30am was the only time it was going to get done! When something is a priority, I find the time to get it done. When it’s not a priority, I find excuses.

C25K W4D1

  • Couch to 5K Week 4 Day 1
  • Walk 5 minutes to warm up
  • Run 3 minutes
  • Walk 90 seconds
  • Run 5 minutes
  • Walk 2.5 minutes
  • Run 3 minutes
  • Walk 90 seconds
  • Run 5 minutes
  • Walk 5 minutes to cool down

These intervals are gettin’ real now! 🙂 I had to run for 3 minutes and then 5 minutes with only a 90 second rest in-between. I am excited that I ran for a total 16 minutes today, even if it was with walking breaks in-between. For the 3 minute running segments, I kept my speed at a 6.0. For the 5 minute running segments, I did about half at a speed of 6.0 and half at a speed of 5.0. All my walking was still at a speed of 3.0 on the treadmill. Thankfully I get to repeat these intervals two more times before it changes again!

What’s your plan for being active this week? You don’t have to run. You just have to move more! Start with 10 minutes at a time if you need to, but get started!

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