If Week 3 felt like testing the waters, Week 4 was the moment I realised: this is actually happening. The intervals are longer, the recovery is shorter, and for the first time I’m stringing together proper runs rather than short bursts.
Four weeks ago, the idea of running for even 90 seconds felt like a marathon in itself. Now I’m tackling 5-minute stretches, and although it still feels tough, I’m genuinely starting to believe I can do this.
The Plan for Week 4
For anyone following along, here’s what the Couch to 5K app throws at you in Week 4:
- 5 minutes brisk walk to warm up
- Run 3 minutes
- Walk 90 seconds
- Run 5 minutes
- Walk 2.5 minutes
- Run 3 minutes
- Walk 90 seconds
- Run 5 minutes
- Cool down walk
It doesn’t look too scary written down, but believe me those 5-minute runs sneak up on you!
Day 1 – Finding my rhythm
📏 2.26 miles
⏱ 13:55 / mile
The first 5-minute run hit me like a brick wall. My legs weren’t convinced, and my brain was whispering “you can’t do this” before I’d even started. But I kept going, one foot in front of the other.
By the end I was out of breath, sweating, and feeling every step but I finished it. That first “big” run was tough, but it gave me the confidence that maybe I am moving in the right direction.
Day 2 – Stronger already
📏 2.19 miles
⏱ 14:24 / mile
Something clicked here. The structure felt familiar, and although it wasn’t easy, I noticed I wasn’t gasping for breath quite as much. I felt a little more in control, a little less like I was just surviving.
It’s funny in the moment, the changes feel tiny. But when I compare this to Week 1, the progress is huge. Back then, 60 seconds of running nearly finished me. Now, 5 minutes feels achievable. That’s consistency paying off.
Day 3 – The 4:20am grind
📏 2.32 miles
⏱ 13:36 / mile
This one deserves its own story. I was up and out at 4:20am before work. Who even does that? Apparently, I do now.
The world feels completely different at that hour. The streets were empty, the air was crisp, and it was just me, my trainers, and the sound of my footsteps. No distractions, no excuses just running.
Well, unless you count the odd fox giving me the side-eye, as if to say “what on earth are you doing out here, mate?” And honestly, as I trudged through the cold morning air while the rest of the world was still tucked up in bed, I couldn’t help questioning my own life choices. Who chooses to be out running at 4:20am? Apparently… me.
It’s not glamorous (I’d have traded anything for an extra hour in bed), but there’s something strangely powerful about starting the day like that. By the time most people were hitting snooze, I’d already ticked off my workout.
And just to really cement the madness, this wasn’t followed by a nice shower and a lazy breakfast, it was followed by a 12-hour shift at work. Nothing says “good morning” like trying to stay awake on your feet after running before dawn. The alternative was waiting until after work, but after a 12-hour shift I know full well I’d never have made it out the door. It was either run half-asleep before sunrise or not run at all, so I laced up, stumbled out, and got it done. By the end of the day I wasn’t sure if my legs were sore from the run or from standing up all shift, but either way, I’d earned my 6pm coffee.
Extra Step: Joining the gym
This week I also signed up for a gym, with my induction set for Monday. For me, this feels like another big step forward. Running is great, but I know strength and conditioning are going to play a huge role in building the resilience I’ll need for longer distances. Stronger legs, a stronger core, and fewer injuries, that’s the plan.
It’ll also give me a backup plan for when the weather turns grim, because let’s be honest, this is England and the rain will come. The idea of slogging out a run on a treadmill doesn’t exactly excite me, but at least it beats being soaked to the skin before I’ve even made it off the driveway.
I’m also hoping the gym adds a bit of variety. Running three times a week is brilliant, but having access to weights, rowing machines, and bikes means I can mix things up, build fitness in other ways, and maybe even enjoy the process a bit more.
That said, this isn’t my first gym membership. Many years ago, I made the classic rookie mistake, I signed up for a full year, went to the induction, and then… never set foot in the place again. Basically, I paid a year’s rent for a treadmill I never used. Let’s just say the gym definitely won that round.
So yes, there’s a little voice in the back of my head reminding me of that wasted membership. But this time feels different. This time I’ve got a bigger goal pulling me forward, and hopefully the motivation (and memory of that direct debit) to make sure the gym actually sees me more than once.
Reflections on Week 4
Four weeks down, and I’m starting to notice real changes. I can go further without stopping, recover quicker, and I’m covering more distance each session. My pace is edging down too proof that the work is slowly paying off.
Most importantly, I’m proving to myself that I can do this. Those early doubts are still there, but they’re quieter now. Every run is a small win, and together they’re adding up to something bigger.
And that’s the point. This Couch to 5K isn’t just about getting fitter it’s part of a much bigger journey. Every early run, every bead of sweat, every step is bringing me closer to my goal: the 2026 London Marathon, where I’ll be running in memory of my sister Rachel and raising funds for the Meningitis Research Foundation.
Looking Ahead
Week 5 is next and I’ve heard the rumours. The app throws in longer runs, including a straight 20 minutes without walking. Honestly? That sounds terrifying. But then again, so did 5 minutes once.
Step by step, run by run, the impossible is slowly becoming possible.
Bring on Week 5.