Suggestions please, all you fine, experienced C25K Graduates out there! Need post C25K coaching-type music to keep me running.

[flossieflyblow]

I now realise that people like Audiofuel do music with a coach telling you what to do 'a la Laura'. Do any of you use them and are there any that you would recommend?

Am using the week 9 podcast alternating with 'Speed' and 'Stamina'. To my shame I find that if I run minus Laura I'm inclined to run too fast or have a compulsion to stop! I need to be able to run further and gradually build up a bit more speed.

Answers on a postcard, please.....

[GoogleMe Graduate]

I have Audiofuel as part of my repertoire. I mostly use Pyramid 180 which is a short interval session - and I do find it quite tough to keep going for a long time to the beat on some of the others.

I've also started using BBC Radio 4 podcasts and most recently a digital audiobook from the new library loan service and those are very effective for keeping you going, less aware of time passing than with music changing every 3-4 minutes as with my own music.

[flossieflyblow Graduate in reply to GoogleMe]

Good idea! I like a good story or Midweek etc! I find sometimes that I end up doing maths to work out roughly how many more tracks there are to go bearing in mind the average length of a track etc etc. Perhaps that's a reflection either of my sad nature or the music?!!

[GoogleMe Graduate in reply to flossieflyblow]

I'd say music is good for working on speed, speech for distance. And nothing for the sheer joy of it (although I only ever run with one earphone in) It has been an unlooked for bonus of running that I am able to listen to things I always wanted to hear but never got round to.

[flossieflyblow Graduate in reply to GoogleMe]

Thanks, GoogleMe! I like the idea of catching up on radio programmes. I'm with you on the sheer joy of running. I think that when running without music I tend to run far too fast because it's just so exhilerating but then, of course I wear myself out. But I suppose that's no bad thing!

[swanscot Graduate]

I too use the Audiofuel podcasts for my speed intervals training session. I use the PowerUp 2012 podcasts with short intervals at 180bpm. I'm not that keen on running fast, but do keep pushing myself really hard when the coach, Sean, tells me to! I only run with music once a week.

[flossieflyblow Graduate in reply to swanscot]

Thanks! Yes, to keep going I think that I just need someone to tell me what to do. (I know they're not really there.....!)

[Landesman Graduate]

I use some Audiofuel podcasts - one for hour-long runs (Feeling Free 158-160) and a couple for intervals (3 Step Intervals 180 max, Martin Yelling and Run Faster with Chrissie Wellington). I prefer the Yelling to the Wellington intervals as it's more achieveable for me.

[flossieflyblow Graduate in reply to Landesman]

Thanks, Landesman. Yes, I think a mix is a good idea to help build up a bit of strength, speed and stamina!

[SarahP0003 Graduate]

I also use Audiofuel but I use the Run Easy one as I'm trying to focus on distance rather than speed. I struggle with the faster one but will go back to it once I'm able to run further.

[flossieflyblow Graduate in reply to SarahP0003]

Thanks Sarah! Yes, I still haven't quite made it to 5K in 30 minutes so I want to be able to run further and then I'm hoping that a bit of speed will follow. I might give Run Easy a go and then perhaps one of the suggested Interval training programmes.

[runningnotwalking Graduate]

I have been using either the Speed (evenings) or Stamina (early mornings) podcasts during the week.

At the weekend I have a playlist with Stamina first to get started followed by my own music.

By the end of Stamina I'm ready for my own tunes.

It may be time to change to something new but I've used this to progress to 13 miles so it seems to be working

[flossieflyblow Graduate]

Thanks RNW! I've found Speed and Stamina useful and will continue to use them but wonder if I might get fed up with them at some time. Using my own music would be ideal but I still feel that I need some verbal instructions and encouragement!

Good grief, 13 miles! I can only dream of that! Well done!

[misswobble Graduate]

I thought I read on here that Laura is doing a post 5 k podcast

[flossieflyblow Graduate in reply to misswobble]

Aha! Just what I wanted to hear. I wonder how we could find out?

[misswobble Graduate]

It's on the NHS couch to 5 k website. There's a link to post 5 k or something similar. I'll go and have a look as I've just this minute graduated

[flossieflyblow Graduate in reply to misswobble]

You've just graduated?!!!!! BRILLIANT!

[misswobble Graduate]

Thank you very much. I just had a look on the Couch website and came up with this. It's still Laura (thank goodness) and it's for new graduates. This is the link to the page it's on

I'm going to download it and make it my next run on Sunday

nhs.uk/Livewell/c25k/Pages/...

[flossieflyblow Graduate in reply to misswobble]

I've got these and I'm sure that you'll find them useful too. I posted about them recently (underC25K+) as I was curious to see what other pople thought of them. I've been doing the wk9 run and alternating it with one of the C25K+ podcasts and I think I'm gradually improving but just was looking for a similar programme to C25K that gradually added minutes to my run with somone cajoling me to keep going! ....I'm so weak-willed, you see!

I really hope that you enjoy the 3 podcasts that you've found. Are you going to start with Stepping Stones? Hope you have a great run on Sunday!!

[misswobble Graduate in reply to flossieflyblow]

Yes, I'm doing Stepping Stones this Sunday. It'll be a change, which is good I hope

[flossieflyblow Graduate in reply to misswobble]

Hope it went well!

[misswobble Graduate]

I did the STepping Stones and it was better than I thought, after having stupidly decided to listen to it first. It sounded really fast when I was listening but when I got to actually run it was not bad at all. I followed that run up with Stamina, which was tough, but I got to the end without stopping, just! Today I'm doing the Speed podcast. Gulp

[flossieflyblow Graduate in reply to misswobble]

That's great! I think that you'll enjoy 'Speed'; I seem to enjoy just really going for it for a short space of time. The other benefit is that it's the shortest so is handy when you're short on time! Enjoy!

[misswobble Graduate]

I've done the Stamina one twice. Easier the second time I have to say

Now on the look out for another podcast to take me even further. Ideas anyone ?

We need Laura to make a progression to 10 k one

[misswobble Graduate]

I had a look around on here for an answer and found a link to Samantha Murphy podcasts designed as a bridge from 5 to 10 k, so I'm doing the first run this morning

[flossieflyblow Graduate in reply to misswobble]

Thanks, I'll be interested to see if you like it! Unfortunately I've done something to my calf so I only managed a few minutes this morning which is a nuisance as I thought that it felt back to normal. Anyway, I'm planning ahead so let me know how you get on!