Tried W4D1 again and didn't even get as far as I did last time. I did the first three running intervals (3 minutes/5 minutes/3 minutes), but didn't have the last 5 minute interval in me. Frustrating that W3 is trivially easy and W4 is still out of reach. I need a W3.5.

I suspect it's just the difference between ability and conditioning. I think the last time I did W4, I had been doing C25K consistently for three weeks. But this time, after falling off the wagon for a few months, I'm on week 4 with only a week and a half of consistency behind me. I think maybe while I'm able to do W3 with ease, my heart and lungs are no longer used to the idea that this is a thing we do regularly and they need to step up their game to be ready for it.

Anyway, I don't want to fall back to week 3 because I'm capable of doing a lot more than that, just not quite as much as week 4. I'm thinking I might do four repetitions of 3 minutes run/1.5 minutes walk until that's pretty easy before resuming with week 4. :\

And for those of you who are already getting ready to tell me to slow down, please go here first.