just wanted to report in my first post-graduation run.
After spending an hour trying to get the C25K+ podcasts to download to my ipod (finally achieved but I'm no clearer about what went wrong/right and at which point- I was just so relieved to be able to go out!) I set out tonight and chose to do the stepping stones podcast.
It was good to hear Laura, good to have her tell me that I'm a 'real runner' now - and oh so lucky it would seem - because if she hadn't carefully made me feel like a runner before I started then I'm sure I'd have given up before the end! I'm slow, I know that, but after 9 weeks of Laura telling me to go a bit slower if necessary because getting to the end of the time/distance is the most important thing, it was a bit of a culture shock to have her telling me to hurry up! Especially as the fastest part of the run was on the hills on the second lap... Still, I did it (didn't manage to keep the pace for all of the last 5 minutes but equally didn't given up and stop either) and feel pretty good about it Think I'm going to stick to this podcast this week, having listened to the intros of the others in the series Happy running all
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Fantastic I'm pretty sure why I tried the podcasts when I graduated I struggled and never used them again. If you remember how to get music onto an apple device, all help welcomed here. I have an iphone and last time I went to put music on it spent most of my time swearing at iTunes (which just loves to crash a lot too!)
So does this podcast actually make you go quicker / further? I haven't downloaded them yet - am just re-tracing my Week 9 runs and trying to reach a point where I feel a bit stronger / more confident with the 30+ minutes before I move on to whatever's next....
Hi Lynne - it gives you a number of beats per minute to run to, the music supports it and Laura keeps reminding you by calling out 1-2-3-4-1-2-3-4 at the speed your feet need to be hitting the floor. The stepping stones one starts at 150 bpm for, I think , 5 mins, increases to 150 bpm for 20 mins, then increases to 160bpm for the final 5 minutes. There's the usual 5 min warm up/cool down walk at each end too. The warm up is at 150bpm too. I did go a little further - a couple of lamp posts or so - but I definitely didn't come anywhere near my 5K and hadn't covered as much extra ground as I felt I ought to have given how hard I felt I'd worked.
In spite of that disappointment, I felt great about my run and plan to use these podcasts until I'm not afraid to run hard - that's what holds me back from trying- the fear that I'll do too much too soon and not be able to finish - I think these podcasts will help with that.
I listened to selective bits of the speed and stamina podcasts last night when O came back and they seem to be a similar format -running at a number of bpm - I can't remember quite how they go but I know that after last night's session I thought I'd give it a few sessions with the stepping stones podcast before I move onto either of them.
Forgot to mention that all the way through Laura was giving advice on posture and running style etc - very helpful.
The music, in my opinion, was awful elevator type stuff, but I can live with it for the time being
There are 3 NHS 5k+ podcasts. 2 for stamina 1 for speed. The stamina ones gradually build up the pace for 30 to 35 minutes. The speed one is short bursts of fast runinng with walking in between. I use them regularly - particularly the stamina one & I do go further each time. The music is better than the C25K podcasts & you get Laura's encouragement throughout. It was a bit of a system shock the first time I used them but the 2nd time was great
Hi Sharon, yes I listened to bits of the other two last night too. I'm going to do a few sessions of the stepping stones one to start with to break me in- it was a shock but did feel good at the end!
I like the stamina one. I finished C25K in November, and I'm still using C25K+ stamina even though I now run 10km on weekdays and 14km at the weekend. I just run 2 copies of it back to back
I use all 3 and have since I graduated last August. At first I found them really hard and couldn't keep up the pace all the way through. I can now though (only just now if I 'm honest) but they have made the most difference to my running. Even if you can't keep it up, stick with it, the benefits are enormous. I find when I'm doing it I feel a bit ploddy, but the next run I will feel lighter on my feet and like I could run for ever...
Thanks Curlygurly I have to say that I did actually feel good when I finished and positive about carrying on with them! Looking forward to feeling like I could run forever
I hated the podcasts when I first graduated so did my own thing for a few weeks then came back to them and I love them now, definitely helping me to get faster.
Hi Loose, I think I pretty much came full circle during that session on Monday - hope so 'cos I'm going out with stepping stones again tomorrow night and am excited to see how I get on :-). Thanks for sharing your experience - it's encouraging to think it will help me get faster
I tried the stepping stone one for the run after graduation but hated it so did week 9 repeatedly for a couple more weeks. I have now retried stepping stone and it's ok and I feel ready for it and seem to be running a little further and faster each time. I've tried to do 5 k once a week and just rewind the last 10 minutes or so so laura and her music keep going long enough. I will try something new every couple of weeks I think. Would like to do stamina but it needs a bit longer than 30 minutes plus the 5 minutes warm up and cool down and stretches, and I just don't have time for more at the moment.
Keep going. This is a lifestyle change, not a quick fix, so you don't have to rush and get it right straight away.
Hi Jo - you're absolutely right of course It IS a lifestyle change - wise words. I do Park Run on Saturdays - it takes me just short of 40 mins. If my run with stepping stones goes OK tomorrow night I might use it on Saturday and see if it helps
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Think I'm going to stick to this podcast this week, having listened to the intros of the others in the series 
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