C25K week 4 round up

So we made it to week 4! The most challenging run session so far. Everyone did really well with the longer run intervals. Some of you really surprised yourselves I think!

Drills or no drills? That is the question.

We didn't do any drills this week because of the jump up in effort and we'll probably not do them for the next few weeks. However, I'm planning to add another set to a future session so I'd be interested to know how you feel about them.

Do you love those high knees and can't wait to do them again, or hate them and hope they are never spoken of again? Or, most likely, hate them but realise that the benefits of doing a good warm up before running outweigh the momentary discomfort.

Whatever your feelings, let me know in the comments below.

parkrun

You will be challenged again this week as we join parkrun proper for the first time. If you haven't done so already you'll need to register here: www.parkrun.org.uk/register/, print your barcode and bring it with you on Saturday.

parkrun operates a strict NBNT (no barcode, no time) policy. So DFYB (don't forget your barcode!).
Of course you can ALWAYS (always) run parkrun without a barcode, you just won't get a time result, and where's the fun in that!?

Session 4

Just as a reminder here is what we did:

• 5 minute brisk walking with swinging arms
• (Run 3 minutes + walk 90s) + (run 5 minutes + walk 2 minutes) x2 (23 minutes)

Session 5

Next session we will be doing:

• 5 minute brisk walking with swinging arms
• (run 5 minutes + walk 3 minutes) x 2 + run 7 minutes (23 minutes)

Homework

So how are you finding the homework? Are you finding it difficult to get yourself out the door to run on your own, or are you just raring to go? Do you drag someone along with you for company?

It's always easier get motivated when someone is there with you. Simply making an arrangement with a friend to meet and run will help because you don't want to let them down by not going, (and they are thinking the same).

Try to vary your route to keep things fresh. Try different surfaces too. A park path one day and then pavement another day. This doesn't just help keep you motivated, but changing up the surface you run on is good for your body too.

As always, try to enjoy it!

Register

We'll meet again at 8:40 on Saturday. Don't forget to check in with one of us so we can keep a record of who is there for each session.