10K Podcast?

[PinchieA]

Hi everyone, as a very recent graduate of C25K i really want to push onto 10K and wondered what if any podcasts you all use? thanks

[RunaroundSue Graduate10]

Not a 10k podcast as such, but I used Polyrunner to increase my running time and pace. I have a more detailed post somewhere but cannot find it. But I found it via the NHS C5K page but here is a direct link audiofuel.co.uk/index.html

I don't have an ipod but found it on Amazon as an mp3 download for £7.99

[RunaroundSue Graduate10 in reply to RunaroundSue]

Found it - from 8 months ago:-

I did like the 5K+ podcasts from the NHS page, then I tried Sam Murphy which I liked at first but found them a bit hard and the music was a bit annoying after a while. Next I tried My Ascics but didn't really take to it although plenty of people have been successful with it. I think the problem was I went on holiday and couldn't reset the schedule.

I tried and liked @ju-ju 's plan on the Bridge to 10K forum but wasn't really ready for it (although I think I am now )

So I decided to just run to my own music, with mixed success regarding pace.

Then I found the Audiofuel Polyrunner podcasts, via the NHS Couch to 5k page and these suit me very well. They are a set of podcasts from 160 upto 168 bpm, but split into 10 minute sections. At each 10 minute point you can choose whether to keep running or take a one minute walking break. Each day I set out with a plan in mind, eg 30 minutes today, usually did a bit more and I built it up.

When I had run 160 bpm for the full hour I moved up to 162 (the first time I ran 10 minutes at 160 and let the podcast move onto 162, which worked well)

I have just finished an hour of the 162 twice, although the first time I accidentally started with 164 which was too much for me, although I did manage 8k that day after I switched back to 162.

So my next run I will start 164, probably with a warm up of 10 minutes at 162.

[pinkaardvark Graduate10 in reply to RunaroundSue]

Would be awful for me as my average cadence is under 150 so I would be sprinting at 160+ Shame these things don't cater for the fact that taller people tend to have longer legs and strides and hence don't need to run at such high cadences.

[RunaroundSue Graduate10 in reply to pinkaardvark]

You could download just the first 10 minute segment at 160 to see how you get on.

[pinkaardvark Graduate10 in reply to RunaroundSue]

I can do 10k in 63mins at 150bpm. I'm happy with that thanks hehe

[RunaroundSue Graduate10 in reply to pinkaardvark]

I would guess that you would be alright with this then because I ran 10k in about an hour and 20 minutes with the 168bpm podcast. That was with the one minute walk breaks.

No idea how these times work to be honest

[RunaroundSue Graduate10 in reply to pinkaardvark]

Somebody said they were able to buy just one of the podcasts and use something on their phone to speed it up. No idea how to do that but maybe you could try just the first 10 minutes of the 160 and slow it down!

[pinkaardvark Graduate10 in reply to RunaroundSue]

Really.. i'm good thanks

[PinchieA in reply to RunaroundSue]

thanks RunaroundSue, really appreciate all the advice, i'll give it a go and see how I get on - i'm looking forward to it with a little trepidation - but thank you for being so helpful

[RunaroundSue Graduate10 in reply to PinchieA]

Just take it slowly. At the beginning I was so fired up with the success of C25K that I was pushing myself too hard. Once I realized that and eased off a bit I began to enjoy it more.

[misswobble Graduate10]

C25k+ Stepping Stones podcasts free from here. They are ace! Brilliant practice to bring your running on. Some people find them very tough after having mocked them for being too slow. Ha 😁

Sami Murphy Bridge to 10 k. Kick ass lady takes no prisoners. she speaks little but you’re gonna like her The music is all original ! Hundreds of tracks so there has to be something there for everyone., all,lyrics are specifically chosen to inspire and lift you when you sag, as you inevitably will as this is challenging. I got stuck but kept going. I run these, and C25k +, a lot for my long distance training.,

More importantly we have our resident panther. Ju-Ju who will get you to 10k never fear with her 10 Is The Magic number programme She has a clip on the 10k community pages. Go and check it out as she gives all the details in person 😀💪👍🏃‍♀️

So lots of free run training. Hours and hours there should you grasp the nettle

Good luck 🙂

[RunaroundSue Graduate10 in reply to misswobble]

Yes just try different ones to find which suits you best.

[Pinchie01 Graduate10 in reply to misswobble]

Thank you x

[Bazza1234 Graduate10]

On an associated note - as somebody who has long passed the 10K mark, I have decided that from now on this will be my limit in "events: - no more HM's for me. Does anybody know of any podcasts with music/inspiration for intermediate runners to get a bit faster??? There are certainly plenty of training programmes on the internet for this. I have found that the podcasts that I am aware of have too slow running cadence ( beat of the music) for me - my "natural" cadence goes from about 170 to 190 depending on pace.

[huffnpuffin]

podrunner.com/freeway-to-10... - I haven’t used the 10k program but regularly use their Fixed Tempo and Interval music mixes.

[misswobble Graduate10]

I know the music is mental but I bought some voice coached Audiofuel and got on well with it

I have my own compilation of fast stuff too. All out charge stuff!

Stamina podcast 🙂

[ju-ju- Graduate10]

One thing that you may like is Audiofuel ( who do the C25k plus podcasts) do loads of stuff. I got to 10k with Silky Steve ( as I called him) called Run Free volume 1 with coaching as you go. I wrote a lot of posts about Silky Steve in those days, he’s very smooth, but it got me to 10k and then to a HM too.

[Pinchie01 Graduate10 in reply to ju-ju-]

Thanks Ju-ju! I’ll give it all a go!

[RunaroundSue Graduate10 in reply to ju-ju-]

Somebody liked one one of my comments on this thread, which caused me to read the post again.

I still use the Run Free and Run Wild podcasts. Also the Polyrunner 168