C25K+: THANK YOU Sinilw for your... - Bridge to 10K

Bridge to 10K

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THANK YOU Sinilw for your recommendation. Just what I needed. My best friend Laura is back and my pace was faster than usual. The 150bpm at the beginning felt slow, but good to start off slow, and listening to a Laura got me painlessly through the first 1km which always feels hard. The step up to 155bpm felt about right. I had to shorten my stride to keep that pace with my feet. The step up again for the 'last' 5mins made me work but was doable. Because I wasn't sure where the middle of the run would be I deliberately overshot a little before turning back. Had to rewind the podcast and replay the second half of it to get me back home. 6km, second fastest run. All sections bar the beginning under 7mins/km. I have impressed myself! I did do this run on the flat though, no hills today!

36 Replies

Whoohoo!!! Every km faster than the last! Some impressive negative splits! Great job Baddie 👏👏👏

BaddieThePirateGraduate10 in reply to SaskAlliecat

Do you know, I hadn’t even noticed that! What are negative splits? I’ve never heard of them.

SaskAlliecatGraduate10 in reply to BaddieThePirate

Negative splits are when the second half of your run is faster than your first half. In your case every km was ran faster which, to me, seem like perfect negative splits. You get faster and faster as you ran. The thought behind negative splits are to not start out with too much gusto so you have some gas in the tank at the end. I believe it is a strategy for racing but is a good skill to acquire in training too.

BaddieThePirateGraduate10 in reply to SaskAlliecat

Thanks for that. All interesting. The C25K podcasts give me something to play around with, which makes the idea of getting out there exciting! I love dancing so respond well to energetic music to run to 🎶


That’s very impressive, perfect example of negative splits too, that’s fantastic, well done :)

BaddieThePirateGraduate10 in reply to Hidden

Thank you!


Did you iron the course before you ran? There’s flat and then there’s that! Don’t think we have anything that flat round these parts!

Great run and splits! 🏴‍☠️

BaddieThePirateGraduate10 in reply to UnfitNoMore

Canal towpath 👍

Hidden in reply to BaddieThePirate

Canal towpaths are the best :) Which one?


Well done on your run, I also used Laura’s stamina podcast today I find them very useful in trying to setup my internal running clock as I am thinking of running a 10K with my daughter that doesn’t allow earphones on the course due to the open road section.

ArthurJGGraduate10 in reply to Crib

You’ll find all official races (those under athletics rules, not parkruns or fun runs) ban headphones even if they are not on roads.

BaddieThePirateGraduate10 in reply to ArthurJG

Can you use bone conductive ones? Not that I've got any...

ArthurJGGraduate10 in reply to BaddieThePirate

Well in Scotland under SAAA rules you can, yes, but they still say that if an accident occurs you can be held liable if you were not fully aware if your surroundings and that contributed to what happened.

BaddieThePirateGraduate10 in reply to ArthurJG

Sound so sensible. I didn't use music for ages because I wanted to to be able to hear cyclists etc coming up behind me

ArthurJGGraduate10 in reply to BaddieThePirate

I've pretty much stopped using music for the same reason. In fact once I got on to the continuous runs on C25k, where I didn't need audio prompts to run and walk, I was already just timing them on my Fitbit and leaving the headphones at home most of the time.

Sqkr in reply to ArthurJG

I'm not sure that's the case, loads of people had earphones at the Great North Run, for example. I think it is very much decided by organisers on a race by race basis. I've done seven this year and only one (coming up, so no idea how strictly enforced it is!) has said no headphones, and that's because it's a marshalled night run.

ArthurJGGraduate10 in reply to Sqkr

As I said, if it’s run under SAAA rules standard earphones and headphones are forbidden. I’ve seen that specified in the terms and conditions of several events. If it’s not run under SAAA rules (which it wouldn’t be if it’s in England) can’t comment: I don’t know if the same rule applies in England. You can have an event with headphones but you won’t get an SAAA permit for it so for example any records set wouldn’t count.

BaddieThePirateGraduate10 in reply to Crib

Today was my 2nd fastest run. I’m wondering what I was listening to for my fastest run which was straight after graduating C25K. I’m going to do some more podcast runs.

Have fun running with your daughter👍


I never knew what negative splits were. Now I do! Well done Baddie, that’s awesome! 👏👏👏

BaddieThePirateGraduate10 in reply to cheekychipmunks

Thank you, I was pleased 😀

BaddieThePirateGraduate10 in reply to cheekychipmunks

All this talk of negative splits, what are they? Does it just mean speeding up throughout?


Well done Baddie...a brilliant session!😊x

BaddieThePirateGraduate10 in reply to Bluebirdrunner

Thanks! It was sunny so I enjoyed it.

What podcasts are these, where do i find them. I dont have an iphone mind.

TTDee in reply to SOULY47

Hi Souly47,

You can find the podcasts here


Happy running!

SOULY47 in reply to TTDee

Thank you. Ill have a look.


That sounds fun Baddie. I think I might give that a go too. 🤔

BaddieThePirateGraduate10 in reply to Dexy5

Gotta be worth a try!

Flipping heck Baddie!! Have you been drinking go-go juice!! Impressive indeed!!

BaddieThePirateGraduate10 in reply to Oldlady57

Actually I had a hell of a job getting home last night after a late finish at work. Roadworks and tailbacks left me at a junction right in the way of a big lorry trying to turn. I decided to remove myself from the junction and the only option was to carry on, do a huge loop, go to the petrol station to get more fuel (where I accidently bought a box of Matchmakers) and then do another big loop to come out at the other end of the road where roadworks where just so I could get home. I scoffed most of the Matchmakers, was kept awake by a noisy neighbour until gone 02:35am, then went for a short run expecting to feel rough due to sugar overdose and lack of sleep.

It was a beautiful sunny morning, and I do feel solar powered, and with Laura in my ears the run turned out great. No way of explaining why, it was against all odds!

Mind if I ask - Laura? What podcast is that??

BaddieThePirateGraduate10 in reply to jen2708

Laura Shauna? I'm sure I typed Laura C25K+ !!


Laura was the C25K voice I had. A work colleague used to tease me about my new best friend Laura. The podcasts were Laura Shauna! 😁


That was quite some run there Baddie! Really impressive - don't do yourself down by saying about hills - you've smashed that run, I tip my hat XXX


After 5 years of running I still love the C 25k plus podcasts. They are really good.... well done you

BaddieThePirateGraduate10 in reply to ju-ju-

Thank you! Really enjoyed it. Passed another runner who I know so we're arranging to go to a Park Run together. A new venue I haven't been to yet so that's exciting!

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