Fat to Fit to Fierce

Week 4 C25K

WEEK 4 – Get it Here by “Right-Clicking and Save” : Week 4 Podcast

  • 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.



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 (Links to iTunes)Artist (Links to Amazon)
Nights on BroadwayBee Gees
I just want to be your everything Andy Gibb
Keep it Comin love Sunshine band
Easy to love you Leo Sayer
Wanna be starting something Michael Jackson
Buffalo Stance Nenah Cherry
Hit Sugarcubes
On Fire Tone Loc
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