Confessions of a couch potato - Part 5

Updated: Jun 9










Thursday 26th March Couch to 5k Week 4-1

Week 4 begins with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.

I ran the new route up the hill through the woods again. A jogger, half my weight and by the looks of him and about twenty years younger than me sprinted past me up the hill. I wasn’t fazed, just kept plodding on. Total rise 122 metres.

Friday 27th March Strength and Flex Week 4-1

Some new exercises and increased intensity and length of the workout.

Duration: 45:12

Warm up

Check your posture

5 shoulder rolls as you walk

10 chest presses as you walk

10 arm rows as you walk

10 knee bends as you walk

Strength workout

10 sit-to-stands -

10 press-ups

10 pull-ups

10 wide squats

10 bench dips with bent knees - these are tough, could only manage eight.

10 wide pull-ups

I completed full reps for all exercises, except the bench dips

Still working on good/correct form for the push ups

Flexibility workout

Thigh stretches

Calf stretches

Seated hamstring stretches – deeper stretch

Chest stretches

Upper back stretches

Triceps stretches

Cool down

Monday 30th March Couch to 5k Week 4-2

Another run up the hill through the woods. Total rise 56.9 metres.

I’ve come to realise that I can’t rely on the accuracy of the rise as I have run this route three times now and have three very different rise results. I do know its knackering!

Tuesday 31st March Strength and Flex Week 4-2

I completed full reps for all exercises, except the bench dips

Wednesday 1st April Couch to 5k Week 4-3

Be running up that road

Be running up that hill

There’s a song about that…

Thursday 2nd April Strength and Flex Week 4-3

How many of you googled the last one?

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