{"id":774,"date":"2011-04-04T17:25:50","date_gmt":"2011-04-04T17:25:50","guid":{"rendered":"http:\/\/www.fibergeek.com\/resultstypical\/?p=774"},"modified":"2011-04-04T17:25:50","modified_gmt":"2011-04-04T17:25:50","slug":"c25k-4-4","status":"publish","type":"post","link":"https:\/\/www.fibergeek.com\/resultstypical\/moving-more\/c25k-report\/c25k-4-4\/774\/","title":{"rendered":"C25K 4.4"},"content":{"rendered":"<p><strong>Week 4, Fourth run-through:<\/strong><\/p>\n<ul>\n<li>5 min Warmup<\/li>\n<li>3 min run: Feeling good but not yet easy.<\/li>\n<li>90 second walk<\/li>\n<li>5 minute run: Ran the whole thing.  It was ok, but not easy<\/li>\n<li>2.5 minute walk<\/li>\n<li>3 minute run: Not bad.  I ran the whole thing.<\/li>\n<li>90 second walk<\/li>\n<li>5 minute run: Ugh.  I ran 3.5-4 minutes of this and then walked the last minute.  I&#8217;ll keep on keeping on.. I&#8217;ll aim to run all 5 minutes by the end of the week.. but I do think I&#8217;ll linger in this week for another week.  I want this to feel somewhat easy before going onto week 5.<\/li>\n<li>2.5 minute walk<\/li>\n<li>5 minute cooldown<\/li>\n<\/ul>\n<p><strong>Our story so far:<\/strong><br \/>\n<a href=\"http:\/\/www.fibergeek.com\/resultstypical\/2011\/01\/31\/c25k-day-1\/\">Started on Monday January 31, 2011<\/a>.  I do C25K on Mon, Wed, Fri and walk\/jog free-form the other days.  My walk is at 3.0mph and run is at 4.0mph.  I know it&#8217;s painfully slow.. but I figure I can be faster after I can do it for 30 minutes at a time.<\/p>\n<p>Week 1 was fine, no problems.  Did it 3 times.<br \/>\nWeek 2 was ok.  The last run was difficult but not hard.  Did it 3 times.<br \/>\nWeek 3 was hard but got easier over time.  I did this for 6 weeks for a total of 18 times.  In the end I&#8217;d says it was 80% easy.<br \/>\nWeek 4: in progress<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 4, Fourth run-through: 5 min Warmup 3 min run: Feeling good but not yet easy. 90 second walk 5 minute run: Ran the whole thing. It was ok, but not easy 2.5 minute walk 3 minute run: Not bad. I ran the whole thing. 90 second walk 5 minute run: Ugh. I ran 3.5-4 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":[],"wprm-recipe-roundup-description":[],"footnotes":""},"categories":[86],"tags":[],"class_list":["post-774","post","type-post","status-publish","format-standard","hentry","category-c25k-report"],"_links":{"self":[{"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/posts\/774","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/comments?post=774"}],"version-history":[{"count":0,"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/posts\/774\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/media?parent=774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/categories?post=774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fibergeek.com\/resultstypical\/wp-json\/wp\/v2\/tags?post=774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}