With week 4 of my Couch to 5K program coming to an end, I’ve officially passed the halfway mark and I’m well on my way to meeting my goal of running a full 5k. The training time for week 4 consisted of 31:30 training sessions of which approximately 16 minutes of that time was spent running. The additional running time doesn’t seem to have affected me and I’m starting to feel pretty confident about being to accomplish this goal. Below I’ve listed out the intervals for week 4 of the training program and it was definitely a chore but I’ve managed to work my way through it.

5 minute warm up

3 minute run

90 second walk

5 minute run

2.5 minute walk

3 minute run

90 second walk

5 minute run

5 minute Cool Down

I’ve started to notice little differences in activities I do. Activities that used to be hard for me based on their physical nature are now becoming easier. My endurance for running during my paintball scrimmages seems to be growing and the fatigue seems to be less of an issue at the end of the day.

How has your training helped with any activities you do? Have you noticed any changes in your endurance levels?