Couch to Week 4



Carli’s FREE Couch to 5K Training Podcasts/MP3

Get it Here by “Right-Clicking and Save” : Week 4 Original Version

Intro: Are you ready to take it to the next level? The tip for this week is eat lot of fruits and veggies and drink at least 6 cups a water each day, your body will thank you.   This is week four and we will be further extending our running times. This week will push us into 5 minute runs, but “Have No Fear!” you are more than prepared by the work you did last week.

The Routine: We’ll start with a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We’ll finish up with a 5 minute cool down.

How do I Get it?

  • Option 1) Download The Original (Pop/Hip-Hip/Top 40) 9 Week Training Podcast for FREE
  • Option 2) Download The Rock Version of the 9 Week Training Podcast for FREE
  • *Bonus Option*: Get the Exclusive 5K & 10K Race Day Podcast/MP3 for FREE.  Just download my eBook “The Official 5K Training Guide” full of Tips & Motivation AND you will get over an hour of music and coaching for your Race Day!RIS.Banner

Get it Here by “Right-Clicking and Save” : Week 4 Original Version

Song Title Artist
Tambourine Eve
All the AboveMaino ft. T-Pain
4 MinutesMadonna ft Justin Timberlake
La LaAshlee Simpson
Here It Goes AgainOk Go
Control MyselfLL Cool J Ft. J-Lo
CrazyGnarles Barkley


Get it here by “Right-clicking and Save”: Week 4 Let’s Dance

Couch to 5K Week 4 Music Playlist (Rock - Let's Dance)

Song Title Artist
Nights On BroadwayThe Bee Gees
I Just Want to Be Your EverythingAndy Gibb
Keep It Comin' LoveKC & The Sunshine band
Easy to LoveLeo Sayer
Wanna Be Startin' Somethin'Michael Jackson
Buffalo StanceiNenah Cherry
HitThe Sugarcubes
On FireTone Loc

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