'Speed' .....post C25K podcasts. Better, I think than 'Stepping Stones'.

[flossieflyblow]

I used Stepping Stones for my first post C25K run.I stuck with it all the way through but found the beat per minute that I had to run to rather awkward. My total distance was shorter than I have done for the past few weeks but, interestingly my calves really ached for the next two days!

So this morning I did Speed.

It started with 5 minutes walking (bpm much slower than I normally walk, so I ignored the beat). Then running at 155 bpm for 5 minutes. This was followed by interval running; 1 minute at 165 bpm followed by 1 minute at 150bpm repeated 6 times. Lastly a 5 minute warm-down walk. I still found the 150 bpm slow and awkward but I made myself stretch out for the 165 bpm runs. By the final 1 minute of making myself run faster I was delighted that I was going to be walking again.

I had to stop for half a minute or so in the 4th interval run to avoid a sugarbeet tractor so feel I didn't quite do it! Will have another go again on Wednesday.

Lovely morning, by the way!!

[Oldgirl Graduate]

Speed was and still is my favourite of the 3 podcasts on C25K+, I call it my short & sweet but get great satisfaction out of it.

[flossieflyblow Graduate in reply to Oldgirl]

Yes, it's strangely enjoyable!

[deb54 Graduate]

I have only done it 4 times but it is fun! I agree with old girl. I tend to ignore the bpm as I get distracted - and seem to need an extra leg. I do my normal 5 min walk, 5 min warm up, run like billy-oh then go at a running pace I can sustain to recover.

[flossieflyblow Graduate in reply to deb54]

Yes, I chose it yesterday as it was the shortest, so I can see myself using it when I haven't got much time. Quite often then! Next time I will try just one earphone and have it on quietly so I can run more at my own pace but use Laura just to tell me when to speed up and slow down.

[Realfoodieclub Graduate]

You have peeked my interest. I will have to have a look at these. I thought they were another full on program but it sounds like you can dive in for one offs. If thats the case might be what I need.

[flossieflyblow Graduate in reply to Realfoodieclub]

I'm interested to see how everyone else uses these if at all. My sister who has run for years was intrigued by them and is going to give them a go as well. Have fun!

[vikicats Graduate]

I did the speed session for the first time today as well. I found the slower running pace too slow so ignored the beat but the faster beat did begin to push me. I also felt I'd had good work out even though my average pace was slower and total distance shorter. Found it strangely comforting to have with me again. Will definitely have another go and try out the other two sessions.

[MinxyMissK Graduate]

I've only used the Stepping Stone one which I liked, during the C25K runs my pace would be very up and down, so I liked trying to keep to the bpm to steady my pace out a bit. I have downloaded the stand alone AudioFuel app now though as well, as it suits me to keep to the music, plus I've started to create a running list of music I enjoy with the right bpm to get me running 5K at around 35 minutes.