Change4Life Couch To 5K: Week 3

Sunday, October 12, 2014

Despite having a weird few weeks (due to health and other reasons) which has caused my running pattern to go a bit skew-whiff, this third week has felt great. 

The three sessions went as follows: 5 minutes brisk walk to warm up, then 90 secs of running and 90 secs of walking, followed by 3 mins of running and 3 mins of walking. Then there's another 90 secs of running and walking followed by another 3 mins running and is ended with a brisk 3 mins walk to cool down.

I am really starting to feel stronger and more confident with every run and it's making me feel so good.

I'm going to add this little section each week which will have a couple of things I've been learning along the way that I'd like to share with you. If you have any tips or hints, please feel free to share them below (I will include them in the following post). 

1. Try have a good music playlist to run to; it will help motivate you and to pass the time. Make sure the music is fun or intense to make you feel more 'pumped' (so to speak!). 

2. Keep hydrated! Drink plenty of water in the day, as well as, straight after the run. It is essential! 

3. Keep going. Your legs will hurt, your breathing will become harder, you will sweat, you will feel that burn. But keep at it! If you're doing a program like I am, make sure you follow it to the second (unless you're being sick obviously, that’s the time to take things down a notch). This will help get you stronger every week and to build self discipline.

Do you run or do any fitness? Have you given the Change4Life app a go?

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  1. i really need to start something like this!

    from helen at

    ps. enter my new giveaway to win raybans worth £129! click here.

    1. It's a great way to get in shape, that's for sure :)
      Thanks for stopping by Helen :)

  2. I'm so bad at sticking to exercise - any tips on motivation?!

    Josie XOXO
    Fashion Mumblr

  3. Well done! I did my own coach to 5k and just basically ran a 5k route until I could do it without stopping. It only took about 5 times before I was able to run it without a break!

    Corinne x


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Amy Tinson