The C25K program consists of three workouts per week for nine weeks. I’m off schedule, but this is the results of the workout for week one, day four. No, there is not supposed to be a day four. But, I will be repeating the level for this week until it is completed successfully. Program: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute cool-down walk. Results: I completed the workout. It was still not quite as prescribed, though it is improving. RunKeeper Free showed the statistics as 1.55 miles with an overall average speed of 3.28 mph. This is slightly faster than the prior workouts average of 3.11, though only 0.01 miles further. The difference is a slightly shorter cool down time. The overall time for this workout was 28:23 compared with the prior 29:34. So, I had a little faster speed, but it lasted a minute less. Overall, the workout is improving. I completed a couple of the sixty second run segments and almost completed three others, ten seconds short twice and five seconds short once. But, if you’re counting, this is three short of the total. I ended up having to skip these. After the third interval, my heart rate had climbed above my max. The Garmin Connect web site calculated my max heart rate (100%) at 185. Near the end of the third run segment, my heart rate had climbed to 191, time to slow down. It took the walk segments and skipped run segments before it calmed down to where I felt comfortable running again. After that, I completed two run segements at a slower pace than the first three. I still did the workout in my Vibram Five Fingers on an asphalt path, this time using the KSOs and some Injinji Performance Crew socks. This helped protect the blisters from the prior workout and prevent new ones. The achilles burn was less this time also. After some posts on the Minimalist Footwear Google Group, I re-reviewed the HOW TO section of the Running Barefoot web site. Between the group feedback and the review, I adjusted my technique. For the run segments, I took much shorter strides, but at a faster cadence and tried to keep my knees bent. I also visualized landing with with more of a flat foot directly under me. This resulted in less achilles burn and more muscle burn. The bent knees got my quads into the act also. Landing with bent knee used the muscles as the spring and made the landings easier and more comfortable. I think I’m on the right track now. Hopefully, after repeating the week one level, I will be ready to move on to week two.