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St John the Baptist Boys National School, Old Road, Cashel, County Tipperary, Ireland

Couch to 5K WEEK 4 (PDF of week 4 plan at the bottom of the letter)

12th Feb 2021

Hello everyone,

Welcome to Week 4 of our St. John the Baptist Parent Association Couch to 5K. Well done for your efforts in chilly week 3. You should take confidence from your determination to continue in the wintry conditions. Next onto week 4! 

Planning your exercise/Rest Day

This week’s plan is 3 sessions, all the same. The most important thing is to get the 3 sessions done. If you haven’t used it before, the NHS Couch to 5K podcast is a useful tool for listening to while exercising for the timing of each section of the plan. Click here for the link


This programme is designed for beginners to gradually build up their brisk walking/jogging ability so they can eventually complete 5km without stopping. The pace of the 9-week running plan has been tried and tested by 10s of thousands of new runners. You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week.


Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Stretches are best done after exercising, when your muscles are warm and more elastic. Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort. Click here to see stretches for the important muscle groups for running

Best of luck for week 4!

Karen Ryan, Michael Lenehan, Katarzyna Piasecka and Rebecca Lenehan

On behalf of BNS Parent Association

Couch to 5K WEEK 4 (12th Feb 2021) Download