Does anyone know if there is a printable version of the 5k+ instead of on a podcast?

[AH4567]

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Someone on here had kindly created a PDF of the various weeks runs, showing how many minutes walking vs. running. I have a copy locally but will try to find the link on here for you. I'm sure it used to be a 'sticky' post on the right hand side of here but I don't see it now...

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Or there's it in a more wordy version here: nhs.uk/Livewell/c25k/Pages/...

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Until I remember who did this PDF and where the correct link is on this forum, I've uploaded a copy for you here:

astilla.co.uk/files/C25K-ch...

Please, whoever created this PDF, step forward tell us where the post is on this forum!

Andrew

[no-excuse Graduate]

I think theres a pinned thing on the right hand side under posts, rather than under questions. Is that what you mean, the wallchart? x Oh I think this is the C25k one, just realised you want the 5k+ , sorry I was rushing off to answer my door! x

[runningnearbeirut Graduate]

Do you mean the speed, stamina and stepping stones podcasts? I haven't seen anything written down and I'm afraid that by the time I've got to the end of my runs I've forgotten what all the beats per minute were meant to be, but if you listen to the introductions then Laura tells you what will happen so you could write them down.

If you mean like a bridge to 10k programme, then this is what I did:

blog.bluefinapps.com/about

There are lots of options out there, some with walking intervals like this one and others which build up in a different way.

[IannodaTruffe Mentor]

If you go to the Posts section and look in the right hand column you will see a pinned post labelled Couch to 5k wallchart. It shows you all you need to know.

Good luck.

Sorry, I've only just realised you meant post 25k. I must learn to read.

[AH4567]

thank you astilla, that was just what I was looking for.

[swanscot Graduate]

Here's the text for the three 5K+ podcasts:

Stepping stones:

10 minutes at 150bpm, 15 minutes at 155bpm, 5 minutes at 160 bpm (bracketed by walks as usual).

Speed:

155bpm for 5 minutes, *165bpm for 60 seconds and 150bpm for 60 seconds* Repeat from * to * 5 times. Start and finish with usual brisk walks.

Stamina:

158 bpm for 10 minutes, 160 bpm for 20 minutes and 165bpm for 5 minutes. Warm-up walks as before.