Just had my butt kicked by the C25K Speed podcast

[shrinkingjaz]

I can run for 30 minutes pretty comfortably, at about 7 km/h. Which I know is slow and I've never had an issue with it. But I do want to increase speed and fitness.

The first run was "Whoa, okay, so this is running" and I don't think I have run that fast in years. The intervals are 60 seconds of 160 bpm and 60 seconds of 150 bpm.

My run was more 60 seconds of 155 bpm, 30 seconds walk, 30 seconds of 150 bpm.

Does it get easier?

I run three times a week. I'm thinking of doing my days as: 30 minutes, 33+ minutes, and then this speed on the third day.

Should I incorporate speed into the other two days?

I have also seen the other podcasts like Stamina. Are they any good?

[Week7 Graduate10]

Hi there. I used all three of the podcasts after graduating C25K in the summer. I found them all useful for different reasons.

The stepping stones one was slower than my shuffle so I actually slowed it down and then found it easier to run comfortably for longer_you've already done that .

The speed one, like you, I struggled with to start with but with practice it improved_try smaller steps maybe?

The stamina one was just right_hard at the time but the steady increase in pace throughout the run really worked for me.

With all of them I needed a few attempts before it felt right.

_I still occasionally use the podcasts to sort out my pace when it gets a bit erratic!

Happy running!

[shrinkingjaz in reply to Week7]

Thanks for sharing, this is really helpful!

I think it makes sense to use the podcast occassionally, as part of my overall fitness routine. And not get too stressed if they're too hard - I am, after all, still need to running!

[Week7 Graduate10 in reply to shrinkingjaz]

It's great fun just trying out lots of different things isn't it. I am part way though Juju's magic plan at the moment to keep me focused and try to increase my distance about. Already looking for the next thing to do!

Have fun &run safe.

[shrinkingjaz in reply to Week7]

Thank you, you too!

[Hidden]

Oooooh, so much to go at here! I've never done any of these podcasts though 🙈 for me it's one long slow run then a choice of more slow shorter runs and some form of fartlek type of run along the way. I also like to finish strong on a run too at times so will run the last mile or two faster than the previous miles. Keep consistent though as this underpins it all. Your slow is someone else's fast so be kind to yourself and enjoy. Speed, whatever that looks like will come for you. For me it comes with those longer slower runs over time 🙂

[shrinkingjaz in reply to Hidden]

Thanks for reminding myself to be kind to myself - it's easy to forget sometimes!

Sounds like doing a mix of workouts is the way to go, which sounds fun!

[Roxdog Graduate10]

I think if you enjoy doing these podcasts then it's all good. In relation to stamina, I would think that running slowly for increasingly longer times will build your stamina. Good luck with whatever you choose to do!

[shrinkingjaz in reply to Roxdog]

Thank you so very much!

[Charlies1 Graduate10]

Hi shrinkingjaz,

My experience of the speed podcast was similar to yours, I tried, but my body couldn’t keep up! I’m hoping that I will manage slightly better each time.

I have done the Stamina podcast a few times, and like it better. Although I find it hard to “keep to the beat”, it is a bit longer at each pace, so you do get more time to sync up!

[shrinkingjaz in reply to Charlies1]

Here's hoping that both of us get stronger and find it easier with time. And that if we don't, we remember that it's totally okay!

[Juliet202 Graduate10]

Hello ! When I just graduated from C25k and I discovered the 3 podcasts they were brilliant ! I had very similar experience to ‘Week7’ who commented earlier - in the end I only ever did the ‘stepping stones’ once but I did the speed and endurance several times and really enjoyed them. They were good at the beginning of JuJu’s plan but then as I got to run for longer and further I stopped using them as they are too short ! I might still return at some point - I quite liked the running to a beat !!

[shrinkingjaz in reply to Juliet202]

Thanks for sharing your experience! Really helpful