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Couch to 5K
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Speed - How Speedy?

Since cracking the elusive 5k barrier, I've been considering doing the Speed podcast to mix things up a little. I currently "run" at 5 mph (a 12 minute mile) and was wondering if anyone could confirm the speed I should be running at during the podcast?

*I run on a treadmill so I can record my speed exactly and I'm 5ft 5in (if that helps)*

I think that the fast parts of the podcast are 165 bpm and the recovery bits are 155 bpm?

According to jog fm, I'm on 130 bpm at 5 mph but another website says that it's 156 bpm?


6 Replies


Why do you put "run" in quotes? You shouldn't underestimate your achievement. Celebrate it.

I'm not sure why, but there seems to be an underlying feeling amongst many, myself included at the point of graduation, that the next step has to be going faster.

I'm not convinced.

Better to remind yourself why you got into this in the first place. To go 'fast'? Maybe, but probably not. Perhaps just to get going at all? That was certainly my intention. I had this initial post-graduation obsession with intervals and BPM because that's the next set of podcasts, so it must be right 'cause Laura says so, right? I tried it but I just did not feel comfortable with it. I resolved to take my time and push a little harder when I felt able and to run a little further when I felt the inclination.

I don't know about you, but I'm never going to make the national squad, so I'm doing this to keep fit and, chiefly, for my own personal pleasure and I will go faster as and when I please. I do this because I like doing it, not because others tell me how to go about it. It's me against the road and I'll fight this battle on my own terms.

You should not feel under pressure to do any more than you think you're able to do. So, my advice would be to do things the way it suits you and then come back and tell us all about it, but only if you want to, it's entirely up to you.

I wish you well, whatever you choose to do next.


Nice one Rob! Here Here! x


Well said, Rob. A timely reminder to us all and such a common sense approach to progress. Best wishes.


What a lovely post and you are so right


I just run to the beat as laura indicates by counting you in. She does tell you what the various bpm's are but I didn't take too much notice. I was running with the speed podcast yesterday when I got 3 pb's so I can vouch for it's effectiveness. Just run it and see how you get on. I use it a lot as I think run intervals help build up strength


5mph sounds pretty speedy to me ! Isn't that around 8kph ?

I've started using speed once a week and its definately having an impact on my ability to go a bit faster the other days. As I have a terrible sense of rhythm I don't worry to much about matching my pace to the beat - I just speed up for the fast bits and slow back down for the slower bits. (Advantage of running outside is that you don't need to worry about what pace to set the machine at. Might be worth a go to mix things up a bit).


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