Couch to 5K
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Stamina podcast anybody?

Hi all,

I'm slow, park run takes me 38 mins, and am thinking of trying the stamina podcast tomorrow night as I start to build my distance. Anybody tried it?

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Hi

I graduated a few weeks ago. Tried stepping stone immediately and hated it! After 2 more weeks on week 9 I tried again and it was fine. I did stepping stone for a week or two which I think helped me get used to running to a 1234 count but found I wanted to do 5 k so had to rewind and listen to the last 10 minutes again. I have tried stamina and quite liked it and even tried speed this week! I live amongst hills and I am slow but there is slow progress week on week. Give stamina a try. I'm just trying lots of things, even listened to the archers omnibus this week! My main aim is still to get out 3 times a week so not rushing speed or distance.

Good luck.

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Hi Jo, yes, I've been using the stepping stone podcast for the last couple of weeks - the first session nearly finished me off but I'm pretty close to 'there' with it now - I'm just a bit scared of the stamina one - guess it's the thought of starting at 160 bpm and assuming that that's maintained for the full 35 mins. I'm going to give it a go tonight though and see how I get on :-)

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If it all gets too much or too long, do what I've done the whole time - slow down! You don't have to change your step rate, just take smaller steps! I have no idea if that's right or wrong but you're still running and doing what lovely laura says and practice makes perfect so then you can lengthen your steps.

I like Bazza's recommendation of increasing speed for first k and so on. May start at upping for a few metres first!

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Yes, I run with it all the time. I ran with C25K+ when I completed C25k and then tried C25K+ stamina. I kept with it even though I've lengthened my runs to 10km weekdays and 14 km weekends. I just run 2 copies back to back :)

The last few days I've been running with nothing in my ears just to help me take it a bit steadier for a change. The podcasts tend to make me push hard to reach landmarks at particular points in the podcast, and each time trying to reach a further landmark. That's all fine, but sometimes you need to ease off a bit, and just enjoy your running.

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You may think that you are "slow" and therefore increasing "speed" is the obvious answer to a faster 5K !!!!

BUT - more likely what you are currently lacking is stamina/endurance. Try this - run 1 klm as fast as you can - then on the next day run 2 klm as fast as you can , then 3,4,5,6, etc. I am sure that you will see your pace slow down with increasing distance - so you would theoretically be able to maintain your 1klm pace for the full 5K IF you had sufficient stamina. What would your 5K time be then?? :) It is probably stamina that you need to increase - not your pace (at this stage)

I suspect that you would be better to train yourself to run your current 5K pace (38mins/5) for increasingly longer distances 6,7,8 klm - this will improve your stamina which will then enable you to increase 5K pace.

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Hi Bazza, thanks! :-) I did a long response with my park run progress and my plans to build distance etc and it's not here! Heaven knows where. I've posted that! Anyway, the short version is that, yes, I think you're absolutely right and it's stamina I want to build :-) there's no doubt I'm improving week on week. Park run is my best gauge and there I find that everybody runs off quicker than me, it takes me 5-10 mins to get 'comfortable' (legs and breathing) then I'm scared to push hard until I'm well into the second lap in case I can't make the distance etc... Guess it all comes with practice and experience - but I'm definitely going to increase my Monday runs - do 5k tonight , 6k next week etc :-) it's exciting!

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Hi Zev, thanks :-) I've been using the stepping stone podcast for the last couple of weeks and have grown to appreciate that. I'll give stamina a go tonight and see how I get on with it - I guess what concerns me is I think it starts at 160bpm whereas only the last 5 mins of stepping stone is 160bpm.... Oh well, guess. I won't know if I didn't try :-)

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Yeah we all have I hope 😊 I ran Speed today

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Thanks Miss Wobble - just concerned about de motivating myself - though when I stop to consider, I don't really think that's likely anymore :-) :-)

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I use all 3 of the + podcasts. I like all of them. I was a bit taken a back by a slightly more strict Laura but her constant 1,2,3,4 & tips keep me going. You might find it hard the first couple of times but it's worth it

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Hi Sharon, yes, I've used the stepping stone podcast for the last couple of weeks and it was a real challenge for me - but I'm kind of there with that one now. Thanks, I'll give it a go tonight :-)

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I've used the stamina podcast a few times now and enjoy it as a change. The first couple of times I did not manage to run for the whole podcast (165bpm almost killed me the first time!) but the last time I managed to run on the beat for the whole thing. Give it a go and if it is to much and you walk for a little bit don't beat yourself up but look on it as a challenge for the next time you run it.

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Doh! 165 bpm! I had 160 in my head! Good grief! Glad you gave me a heads-up there, Catch! Think I'll definitely have to see whatnot I can do then slow down to go the distance! 165! That's scary - but also a goal ;-) thanks!

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Don't worry, the 165 is only for the last 5 minutes! It starts with 158 for 10 minutes, then 160 for 20 minutes before the 165 for 5 minutes.

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Did it! Kind of ;-) Didn't keep to the beat all the way through but kept coming back to it when I hadn't. It wasn't nearly as difficult coming to it today after two weeks of stepping stone as coming to stepping stone after graduation :-) Yay! :-)

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I tried it after completing the C25K podcasts. Unfortunately at about as far out as I could get , got pain above my ankle , diagnosed as Tendonitus. Had to hobble home and now 3 weeks later just starting again.

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Ouch! Bet that was a bit disheartening :-( where are you starting from now?

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physic suggested starting just running on grass/ soft, straight lines, 5 mins max for last week. First run was still feeling it so did, 1min run , 1 minute walk , for 4 times. then tried 5 minute run. Want to try bit further this evening. Im thinking I could probably try jumping into week 4. Physio suggested 2 days between runs.

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Good luck! Have you been out? Did it go ok? I really sympathise - I would HATE it if I had to stop just yet :-(

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ended up going this morning, did 8 minutes continuous running, felt fine, but thought best not to push the distance too soon. Was out total half hour with warm up and cool and stretching

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Sounds promising :-) glad you're off the injury couch :-)

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I'm in a similar position, 5K takes me around 37 minutes. I've tried the stepping stones but wasn't really a fan.

I'm quite tempted to go back to W1R1 and instead of run/walk I'll try run/jog instead, and really try to speed it up for the 60 seconds and then try and build it up. Not sure if it will work or if anyone's tried it?

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Not sure, but it sounds very 'right' - May give that a try on Wednesdays if the speed podcast doesn't do it for me :-)

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Keep trying the podcasts. Don't give up! They're good for your running and will bring it on in leaps and bounds.

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