Couch to Desk 5K: Week Four
If Week One's run/walk intervals started feeling manageable, this is where you push further — longer running blocks, shorter recovery. Same low-pressure structure, meaningfully harder.
The Workout
Warm-Up Walk
3 minStart with a brisk walk to get your legs and breathing ready. Don't skip this just because you've done it before — the longer run intervals ahead need a proper warm-up more than Week One did.
Run/Walk Intervals
18 minRun for 5 minutes at a conversational pace, then walk for 1 minute to recover. Repeat this cycle 3 times. This is a real step up from Week One's 1-minute intervals — if the 5-minute blocks feel rough at first, that's expected. Slow down rather than stop.
Cool-Down Walk
4 minDrop to an easy walk and let your heart rate settle. This block is longer than Week One's because you've just run more — give your body the time it needs to come down properly.