C25K + Podcasts

[Davo123]

Hi. Please could someone give me a brief rundown (pardon the pun) on what’s involved in the 3 C25K+ podcasts please? I want to take part but would like to know what each one entails. Thanks

[AlMorr Ambassador Graduate10]

The three Stepping Stones +C25K Podcasts with Laura are Pace, Speed and Stamina, the pace one lasts 35 minutes and are 15 minutes of running at 160 steps a minute than 20 minutes of running at 165 Steps a minute, Speed is a bit shorter at around 18 minutes, 10 minutes at running at 168 and the remaining at 170 steps a minute. The final Stamina podcast is 35 minutes, 10 minutes of running at 165, then 20 minutes at 168 and 5 minutes of running at 170 steps a minute. Those number maybe a little different on some podcasts, I did all that from memory, but I think you will have got the jist of what they are, I wish you luck with your running with the +C25K Stepping Stones Podcasts

[Davo123 60minGraduate in reply to AlMorr]

Thanks Al....would you recommend using these as consolidation runs or are they a bit too advanced?

[AlMorr Ambassador Graduate10 in reply to Davo123]

I did them after running several 30 minute consolidation runs, it's up to you if you wish to do them immediately you graduate from C25K, this is B210K so I assume you have graduated from C25K,

After the consolidations runs I concentrated on running a full 5K not the Stepping Stones Podcasts, though I have now done that and am slowly increasing my running distance, slow but sure, I ran a 6K on Sunday, next Saturday or Sunday I will go for a 7K, by the way to help me with pace I have installed a Metronome app, that can be set from 1 to 300 beats/steps a minute, on Sunday I set it at 162 and ran a 6K in 44.25 minutes.

[Hatman in reply to Davo123]

Hi Davo. I consolidated with Laura week 9 several times. Then those podcasts, just to keep up with some Laura in my ear, without the bash,bash music of W9. The 3 podcasts are very different. The very short one caught me out. I normally do a circle of about 4K slowly. Found myself ten minutes from home, starting another run, just to get home with music. As you can tell I am not heading to 10K any time soon. Three runs a week suits me fine. You run at a certain beats per minute, then up it for an interval, down ,then back up again. You could keep up with the 123,123,123. With normal long strides, which is the intended version, or you can just shorten your stride if you find it hard. They are more fun than W9 but you can run them without taxing yourself more than W9. IMHO.

Try them. What have you got to lose? I now just use the free version of RockMyRun which has great tunes and all the run info that I need.

Whatever you decide. Enjoy your running.

[Davo123 60minGraduate in reply to Hatman]

Thanks hatman. The problem is I’m running on a treadmill so think it would be a bit too fiddly finding the right pace to suit the beats per minute. The treadmill has settings from 2KM/hr up to 22KM/hr

[Hatman in reply to Davo123]

You are right. Skip the podcasts. Just go for music and feel good.

Or. You could always pluck up courage and venture out...........

Enjoy your running.

[misswobble Graduate10]

I love these podcasts but lots of folks don’t. I suspect it’s because they’re variable tempo and tough 😃. Great leg builders and a good intro to bridge to 10k

I did them to death and still run them as they crop up on my playlist