Hello all
Well I graduated last week and today will be my first post grad run/jog/shuffle! As I can only run for 2.5k in my previous run of 30 minutes, I was thinking which podcast would be the best to start with, as I don't want to push it too hard and not be able to finish?
Stephen
If you have graduated you don't need a podcast. Just go out and run for 30 minutes. Listen to some music if you want, or not if you don't.
The c25k+ podcasts are all about running to a musical beat in order to help you establish a running rhythm. I don't think they would be especially helpful for me but others have found them very useful.
The "Speed" podcast is the shortest one so it might be worth trying that out just to see if you think they will be beneficial for you.
I'm ok finding my rhythm, I just want to stick to my 30 mins but cover a greater distance, therefore more speed, but I don't want to go too fast I cannot finish.
Stephen
Just relax, don't overanalyse it and enjoy a couple of weeks of 30 minute runs and see how you feel. I suspect the c25k+ podcasts won't be of much help right now, as they have quite a high tempo.
Do you use a smartphone app like Runkeeper or Strava? It can help to look at your run afterwards and see how constant your pace is, compare runs etc. Try running intervals again - for example 5 minutes at a fast for you pace, then a very slow jog or walk for 5 minutes and repeat for the 30 minutes. Gradually make the run intervals longer. During c25k the intervals were to help you perform a sustained run - now you can use them to sustain a faster pace.
I'm I right in thinking, if I just concentrated on running 30 minutes 3 times a week for a month, for example. my body would get used to it and I would just naturally be able to speed up?
Absolutely! I only graduated six weeks or so ago, and my times are coming down (see my post earlier today about my 10k run this morning?)
I think you do need to get the mindset to try a bit harder though. Running's a very mental thing! 
You'll get fitter and more able to run further and faster, but it's only you that can do the running!
The C25k+ podcasts are fun and I used the Stamina (a 35 minute run to the beat) and Speed (a short interval workout to help you develop speed) ones for several weeks before moving on to something more intense.
If you've come up through C25k and like running with Laura they're ideal.
Best advice I can give you is to spend 3 weeks running the w9 podcasts. That way you will consolidate your 30minutes 3 times a week, because let's face it, 1 week of running for 30 minutes isn't enough to ingrain the habit. After 3 weeks you will have done twelve 30 minute runs (if you include your w9 runs) and physically you'll be much fitter, stronger and , I bet, will be running further than you are now.
Next you could try introducing some speed training, by either trying the c25k+ podcasts or by doing some interval work. The easiest way to do intervals is to incorporate short spurts of faster running in your normal runs. 5x10 second fast bursts with slow recovery jogs in between should be ok to start with. You can up the duration or number of your fast bursts as you get better at them. Do be careful with your running technique though, quite a few people have picked up injuries doing speed training. Another way to get stronger and, indirectly, faster is to incorporate some hill training into one of your runs. Hills are really hard but they do produce great results. Whatever you decide to do, the main thing to remember is to enjoy your running. Not everyone is built for speed but we can all enjoy the feeling of a great run. Good luck
That's really good advice, that I will pinch and use ! Thanks.
I agree with Ancient Mum. I repeated week 9 for a few weeks until I was happy that it wasn't a dream and I could actually run for 30 mins . I then tried the Stepping Stones Pod Cast. I didn't get on with this one but I do like the Speed and Stamina ones. I think it is important in the first few weeks after graduation just to enjoy running and take stock of what you have achieved. Speed and distance will come. Happy Running
well, thank you all for your help and advice. I was thinking of just starting the c25k again and this time trying to beat my best at each level while trying to throw in a 30 minute session each week as well, just so I had the structure of the program to follow.
today I thought ok I will go for a 30 minute jog, after 10 minutes thought ok got into my rhythm and then my phone rang, which I had to answer as it was business!!! I then tried to start again but my rhythm had gone, so instead ok I will do a 30 minute interval session instead and funnily enough covered my furthest distance yet of 1.73 miles.
Stephen
I'm a week ahead of you !! I think it all depends on what you're goals are.
My first aim it to hit 5k, then my next aim is to hit 5k in 30-ish mins, then maybe 10k !
My 30 mins currently buys me 3.4km.
So, I'm leaving 2 of my runs alone, and my Friday run, I'm going to extend each week a bit until I'm running 5k. Last Friday I did 33 mins. I saw the "10% post", I was going to go this Friday for 36 mins, but might try a leap at 40mins.
As I understand it, the longer runs help make the shorter runs easier (hmmm). I will wait and see.
The other thing I'm trying is running to a beat to see if it helps me speed up. Not really so far, but I'm not using songs with enough beats !! I kinda like "I've got a feeling" at 128 bpm
Site below will tell you the bpm of songs.
jog.fm/workout-songs?utf8=%...
I like ancientmums suggestion of interval bursts as part of one of the other runs. I am thinking of making my wednesday run an interval run with faster running in it. But will aim for my Friday 5k first !!!!
Which app/podcast?
Where to start
No podcast
Podcast inspiration 
Yikes - Speed Podcast! 😣🏃♀️🙄😎
