B210K

I'm inerested in trying one of the B210K programmes, I can already run for an hour covering about 7K, what should I do? Start at the beginning, or one of the later weeks?

[Rupertlebear Graduate]

Not a fan of B210k myself (and I know that's what you are asking about - sorry!) but have you tried the stamina, speed and stepping stone podcasts (NHS 5k+) I use them all the time and they got me running faster and further (10k in 1hour 3 mins) I play the stamina and stepping stones one back to back to give me the hour. You still have Laura pacing you and the Audiofuel music just makes you want to go go go! Well it does me

I'm sure there will be someone along who likes the B210k format.

[Hidden in reply to Rupertlebear]

Yes, I use those all the time, but I'm looking for something different to add to my repertoire! You're hardcore aren't you doing them back to back? !!

[Rupertlebear Graduate in reply to Hidden]

Ha - not hard core at all, but I do like the music, I like Laura's encouragement, it's free and the podcasts just make me get a move on, which I think is what they are supposed to do! They work for me

[Peperami66 Graduate in reply to Rupertlebear]

Is the music vital to the programme or can you use your own as in C25k?

[c4ts Graduate]

Like Rupertlebear I did not like it as it encourages you to go back to walking, but if you are already running for an hour then I do not think you need to take walking breaks. I just kept pushing myself a little further with time or distance and that will get you up to 10K.

[Hidden]

I wondered if I would get replies like these, thanks! Yes I've done the + podcasts, but not one after the other...I just feel I need a little something more...

[Rupertlebear Graduate]

What is it you think you are looking for? What do you think you need?

[Hidden in reply to Rupertlebear]

Just a new challenge really, and I'd like to speed up a bit so I can cover more ground on my runs, it's a bit boring at my snails pace!

[IndieWaif Graduate]

I don't think the B25K podcasts would suit you as their aim is to get you running for an hour (which you can already do) in the same way that C25K gets you running for 30min rather than 5k. if you're not looking to improve your speed then perhaps just follow the 10% rule?

[Hidden in reply to IndieWaif]

I am looking to improve my speed, and also0 just mix things up a bit...

[ZoomZoom Graduate]

Perhaps you could go right back to the beginning of c25k and jog/sprint instead of run/walk? I did this for a while.

[dille Graduate]

I used to B210K podcasts only once a week (together with speed and stamina) to mix it a little bit and to ensure that I don't run too many km per week (my body needs a slow increase in km). I finished this routine last week with the last B210k podcasts (W6) and i think i will continue with one of the Audiofuel podcasts. So for mixing things up its ok, I even found the one minute breaks quite good for adjust myself (headband up-down, jacket off etc.). But for increasing your speed you will have to include a fast interval training like speed into your routine. On the other hand, maybe the walking breaks of the B210k suits you so why not give it a try?

[Hidden in reply to dille]

Thanks, I think that's exactly what I'll do. I've used "Speed" lots of times, just come back from doing it now in fact, it doesn't seem to speed me up at all, I guess I just take smaller steps...

[teabreaks Graduate in reply to Hidden]

Hi CG, long time, no speak

Have you tried tempo runs? runnersworld.com/tag/tempo-run

Basically, these are runs where you run for 15 minutes at a comfortable speed, then about 15 minutes at a comfortably hard pace (where you can just say a word or two) . This increases the length of time you can sustain a faster pace for.

I am doing one of these a week (and I hate them ;)) Lol

[Hidden in reply to teabreaks]

Hiya stranger! Long time no see! I'm doing a My Asics 10k plan, I really like it so far. I probably won't ever compete but it's working so far for me to have a structured plan to work to. It starts weeks 1 & 2 with slow runs at 3.2 K, the next few weeks are 4.8K with a couple of sneaky 7.2Ks thrown in, and so on.. I should be at 10K by the first week of Feb.

[teabreaks Graduate in reply to Hidden]

Ooh I'll have to check one of these plans out. I did my first 10k yesterday (treadmill). But it's boring on the treadmill so will have to get some warmer running gear and get outside

[Hidden in reply to teabreaks]

10K??? well done you! My longest run so far has been 7K, that's why I wanted the plan, to boot me up the bum a bit! it isn't actually that cold out there at the moment, at least where I am. I bought gloves and buffs and all sorts of stuff, haven't really needed it yet..

[Rupertlebear Graduate]

Why don't you try just competing against yourself. Assuming you use Cyclemetre or something similar (Stravas good for this) set a section of your "regular" run so that you can get faster for that section. If you incorporate a few of these sections into your run, you'll speed up (if your competitive!) each time you run that route,myounmay can try and beat your previous time for those sections.

Or you could look on Stravas to see if there are any runs that people have uploaded near to you and try and match or beat their run times.

Have you entered any races?

i really like the audiofuel music. Have you looked at their website? They have all sorts of playlists and music with running vocal aid. They have tracks paced out, so you could have some music with say 170 beats per minute to get those legs moving a bit quicker. I really do recommend them.

[moger Graduate]

if you can do 7 in a hour why not just add 10 or 15 mins to your run or just add a mile or half to your run if its speed you want then its intervals for you theres a speed thing on the c25k guardian do one in the running blog as well that might be worth a look

[Hidden in reply to moger]

Thanks, I'll have a look at the Guardian one. I want to speed up AND add some distance..I'm so slow ATM that maybe distance is what I'll work on.

[moger Graduate in reply to Hidden]

good move you will get faster over shorter distances if you up your miles just take it easy and add what your ok with