Couch 2 5K Plus Advice

Anyone have some advice about the C25k+ podcasts, how often to repeat them and the order to do them in ?

Speed (total 27 mins)

5 mins 155 bpm then

1 min 165 bpm

1 min 150 bpm

Repeat 6 times

Stepping Stone (total 40 mins)

10 mins 150 bpm

15 mins 155 bpm

5 min 160bpm

Stamina (total 45 mins)

10 mins 158 bpm

20 mins 160 bpm

5 mins 165 bpm

The speed one seems a good place to start although it's less than 30 minutes if you exclude the warm up/down walks and having spent the last three weeks running for 30 minutes straight thought this might be a step back.

The stepping stone and then stamina seem to be the next longest so I'm thinking Speed first as it will be a good change from repeating week 9 and then mix in Stepping Stone and then Stamina.

Or should you choose either speed or stamina and just aim for one ?

Advice appreciated.

Last edited by
Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

16 Replies

oldestnewest
  • What I did was do a speed podcast each week PLUS either stamina or stepping stones PLUS a normal 5 K run. I did that till Easterish. Now I'm training for 10K and do 2 long runs (am up to 7k right now) plus a speed each week. For me it works. Good luck!

  • Thanks Delia. I suspect mixing the podcasts up a little will keep it interesting. Good luck with the 10K :-)

  • I agree with Delia - my usual routine in the week is one session of speed tacked onto a longer run - I always try to keep my distance about 5 k. I do stepping stones for my second run of the week - with a slightly longer free run if I feel like it and have time. Then for my third run of the week I add 10% on wherever I am on time as opposed to distance. Currently up to about 45 mins. Aiming for 10k.

  • Sounds like a good progression. Good luck with 10k :-)

  • I did speed and stamina once only: I felt that I was already at the level of doing them comfortably. Stepping stones was a little too slow.

    It depends on you though: everyone does something different.

    I moved fairly quickly on to audiofuel podcasts and the B210k podcasts.

    I run 3x weekly and have a rest day between each run. I'm currently doing around 7k each run, but expect that to increase over the next few weeks of the b210k programme. I did run 2 days in a row last week but found I needed 2 rest days to recover so don't plan on repeating that any time soon. I take weekends off.

  • I can see why you take the weekend off !

    Which b210k podcasts did you go for ?

  • I think it's called Bluefin...I have to have a simple podcast - no fancy phone and I use my old iPod nano when running. The podcasts are fine. Only downside is it's the same music every single time.

  • I did stepping stones for a couple of weeks then speed only once ( not sure why) then stamina loads. I moved on to Audiofuel and silky Steve and now do about 4 runs a week a mixture of 5 and 10k's and aiming for one longer every week. I have set milestones too in order to spurned on when I'm low. Good luck!

  • Thanks juicy. I think I'll try speed and stamina for now but the audiofuel products do look good and not just the running ones.

  • I never got on with Stepping Stones. It seemed too slow or my steps were too short or something. I love Speed and do it every week. I actually do my own version of it now as I prefer running without music (or Laura) now. I do Stamina occasionally to try to teach myself a better pace.

    I run 3 times a week - life and its happenings permitting! I mix it up, sometimes doing hills, sometimes HIIT, sometimes longer runs.

  • Thanks for replying Christian and having tried Speed this evening I can see the appeal.Still sat here sweating though about an hour later (must be the heat).

    I think I may give it a go twice a week and then try the longer run to see if it helps with times / distance.

  • It will, oh it will! :)

  • I found, like you and many of us Stepping Stones odd.. I used to end up doing a funny little shuffle step and dance! Love Speed.. and Stamina too :)

  • I do Speed once a week then Stamina and then my third run is always a long slow run. I am up to 9km and aiming for 10km. I will then start to work on getting it faster, and maybe trying some Audiofuel podcasts. I feel it's always good to have a target so it doesn't get boring. This weekend I did a hill run of 5km on an 8% gradient....it was fantastic. I try to include hills were possible in my long run and Stamina run, it really does help to improve your time and distance. Good luck with whatever you try :)

  • Thank you rockchick and I think you're right about having something to aim for. Stepping Stones seems to be enjoyable for now and have mixed it with Speed a couple of times. Will give Stamina a try though.

    Good luck with reaching 10k - sounds like you won't have long to go :-)

  • I did a week of, three runs Steeping Stones , then a week of three runs, Speed.. and then the same for Stamina.. did not enjoy Stepping Stones.. weird, but good discipline; Speed and Stamina which I absolutely love... I use them often.. either stand alone or more usually in mix and match at the beginning in the middle of tagged onto a longer run.

    Use Bluefin for Bridge to 10K m gave it up because it drove me nutty music wise.. used Sami Murphy, to get to 10K as did many of us.. :)

You may also like...