Samantha Murphy

[HeavyFoot]

I’ve downloaded the tracks but does anyone have a list of the runs?

Thanks

[HeavyFoot Graduate10]

I should have specified her B210K programme.

[Millsie-J]

They are timed runs not distance. I think the first week is run 10m walk 1m, repeat four times. misswobble uses/has used these a lot I think, she may be along shortly with more detail.

[HeavyFoot Graduate10 in reply to Millsie-J]

Thank you for that. I'll give it a go despite comments about audibility and music choice!

[limberlou Graduate10 in reply to HeavyFoot]

I used the B210k Podcasts a couple of times now and ive ended up quite liking most of the tracks now, although they weren’t my choice to start with. There are a couple that I think “ oh I like this one “ and find I’m running faster too.

[misswobble Graduate10]

Hello. Just got back from a run. 10k as it happens

Right then Sami podcasts.

All sessions have 5 min warm up and 5 min cool down

Week 1 (is pretty quiet volume wise but it gets sorted for all the rest of the podcasts)

4 x 10 minute runs with 1 min walks between each run. Sami tells you when to run and when to stop so don't worry

Week 2 = Steps up a notch with 3 x 15 minute runs with one min walk between each.

Week 3 = Kicking butt! 3 x 17 minute runs with one min walk in between each

Week 4 = 3 x 18 minute runs with one min walk in between each

Week 5 Day 1 = 2 x 22 minute runs with one min walk in between each

Week 5 Day 2 = 2 x 25 minute runs with one min walk in between each

Week 5 Day 3 = 2 x 30 minute runs with one min walk in between each

That's it! Job done!!!

The music is mostly excellent. There is a play list if you want to know what the tracks are. I had to put this together as there was nothing in writing.

By the way, before embarking on this programme, have you done C25k+ Stepping Stones podcasts and our in -house "10 Is The Magic Number" programme with our very own resident panther Ju-Ju? I would do them in that order as sequentially that's the sensible route to take progression wise.

Good luck and happy running

[HeavyFoot Graduate10]

Thank you so much for your complete reply. I would like to also look at the Stepping Stones podcasts and the Ju-Ju programme - how do I link to them? I got the impression that the latter starts on certain dates and if you are late, you miss the boat. My mid term goals include improving stamina so that I don't go really wobbly after 4 km of a Parkrun and start intermittently walking, finishing like a destroyed insect.

[Oldfloss Administrator 60minGraduate in reply to HeavyFoot]

nhs.uk/live-well/exercise/c...

Anew Magic 10 will be starting soon as one has just finished.. watch for the pinned post

[misswobble Graduate10]

Couch to five k+ stepping Stones podcasts are on a link on the right of the screen They are the natural next step for you 😃. Music is Audiofuel as for C25k

The Sami music is good - all original tracks and free

[HeavyFoot Graduate10]

Thank you. I have downloaded it. My next running day should be Thursday (unless weather is too appalling) and I’ll try it then.

[misswobble Graduate10]

Remember, the first one is a bit quiet but it gets sorted out and all is well from there on in Have fun. I think you’ll get on with Sami 👍😃

[redhat1 Graduate10 in reply to misswobble]

Hi misswobble

Could you tell me where to find the Sami podcasts, I fancy a change

[misswobble Graduate10]

Sticky post on the right if the screen I think 😃

I ran week 5 yesterday for old time’s sake 🏃‍♀️

[HeavyFoot Graduate10 in reply to misswobble]

Started with Ms Murphy yesterday. No problem with hearing her. As for the music, certainly in-your-face for me, a Jake Thackray fan!

[misswobble Graduate10]

Hi 😃. The music is different each run so stick with it. I love Cheap Trick “surrender”, the Shakira one makes me titter as does the one about “girls of the even-in, drinking booze and mingalin” 😁 I ran week 5 yesterday 😃

Jake Thackray! Love, love, love him 🥰. He used to be on a news programme if i remember rightly. I recall a gruesome Auntie Susan 😁. His song “I love you very much” is tear-jerking isn’t it 🙂. I don’t speak a word of French but he could all of the above and in French. Talented guy who left us too soon 😔

[HeavyFoot Graduate10 in reply to misswobble]

At the risk of this becoming a Jake Thackray thread, you can get nearly all of his music in the compilation "Jake in a Box". The song you refer to is also one of my favourites, "La-Di-Dah" which we used as the outro music at our wedding.

Now, back to running. Your reference to running 60 minutes "for old time's sake" had this old heffalump a little envious, but he'll get there!

[redhat1 Graduate10]

Hi heavyfoot

I’m trying to find Sam Murphy’s podcasts with no luck. Miss wobble said sticky post to the right of the screen but I’m not sure what that means.

Can either of you help?

Thank you

[HeavyFoot Graduate10 in reply to redhat1]

Try this?

onedrive.live.com/?authkey=...

[redhat1 Graduate10 in reply to HeavyFoot]

Perfect, thank you. I had to take a few weeks off Ju Ju’s plan because I was I’ll so fancied something different, I’ll be starting tomorrow.

[esregnet in reply to HeavyFoot]

Hi HeavyFoot

I am about one year late and trying to find Sam Murphy’s podcasts with no luck.

Appreciate if you could help to re-upload the podcast.

Many thanks in advance.

[hannie in reply to esregnet]

hi esregnet, did you end up getting a copy of these? I would be interested in them as well ☺️

[hannie in reply to esregnet]

incase you happen to see my response, I’ve found them here:

healthunlocked.com/couchto5......

I’ve put the post in my saved posts for future reference!

[HeavyFoot Graduate10]

Hello itsraining

Blimey! I’d forgotten all about Ms Murphy. I do remember I didn’t get on with the programme: dreadful music. So I went gradually extending my run lengths by myself. Each week a 30 minute consolidation, a stretcher and something fun like an uphill sprint. Cheers.