Couch to 5K - Week 4

NHS Couch to 5K

NHS Choices

Jogging, Nhs, Fitness & Nutrition, Running, Fitness, Health, Starter

4.4 • 1.9K Ratings

🗓️ 25 October 2012

⏱️ 34 minutes

🔗️ Recording | iTunes | RSS

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Summary

For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

Transcript

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0:00.0	Hello, I'm Laura. Welcome to Week 4 of the NHS choices Couch to 5K Plan.
0:11.0	We're getting serious this week with some longer runs coming up. You can
0:14.9	definitely handle it though as long as you have recently completed all the runs
0:19.4	in podcasts one to three. Otherwise this might be a bit too much for you.
0:24.8	Start now with the usual brisk five minute warm-up walk
0:28.6	as I explain what's in store.
0:37.0	This week we'll be doing three minutes of running and 90 seconds of walking, then five minutes
0:45.4	running two and a half minutes walking, three minutes running, 90 seconds walking,
0:51.4	then a final five minutes running.
0:54.6	As always, I'll be here to tell you when to run and when to walk.
0:59.6	There's a lot of running to do in the next 30 minutes,
1:02.3	so don't tire yourself out in the first few
1:04.9	runs. Keep it nice and steady, just a light jog. For now keep walking until I tell you
1:11.4	when to run. Oh, So, Oh, Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, I'm going to do. Oh, You're going to do you.
2:43.0	You're going to do you know
2:44.0	all the
2:45.0	and do you
2:46.0	do you
2:47.0	and do you and do you
2:48.0	and I'm going to go. So, Oh, Summera Summer Summer Love Oh, oh, oh, you're a lot, so light. I feel alive in the sunshine as it seeps into my soul.
4:00.0	Look in my eyes, they tell a secret over love I had long ago.
4:08.0	I feel a light in the sunshine as it finds my memories
	...

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