Well, that was short and a bit painful! Only managed 2.88km by the start of the cool-down but it was really hard work and everything below the knees was hurting on the way home. Much stretching needed...
165BPM almost feels like sprinting to me!
Got my fastest kilometre (5:17.4) and fastest mile (8:43.8) though.
No HRM... I have enough things strapped to me when I am out running: Garmin watch, phone (for music and podcasts) on my arm and a headtorch.
This morning I was just trying to follow the beat - which, by the way, is not very strong on some of that AudioFuel navel-gazing drivel.
I do wish you wouldn't be quite so negative about these podcasts, I think it's unfair to put other new runners off...they are FREE and extremely useful... navel gazing drivel....my giddy aunt...
Haven't you had a PB every single time you've done them?
Not quite... didn't get one when I ran Stepping Stone this Tuesday. My 5k PB came on 26th Nov when I ran my own 150-160BPM playlist, which I admit needs a few tweaks.
I like the idea of them and it's great that they're free. I'm not against dance music per se but why couldn't they have used something with a stronger beat? So much of it is trippy, tinkly stuff where the beat just disappears! How about something like Pendulum instead?
They are not a great advert for AudioFuel...
Wow, you're speeding ahead! Sounds brilliant! I felt like we were at a similar stage at one point, way back!! I'm not attempting to up my speed until my legs are coping better with my half-hour runs every other day. My lungs feel really fit now (I could always continue - never out of puff), but the shins ache, so i'm staying slow and working on building some leg strength.
Happy running!
Some of the music is weird but it does help you run to the beat. I'd run the podcasts inside out til you've done them all several times over. I still run them as they pop up on my playlist. I think they really get you moving
Good luck with your running development. Build slowly and gradually with rest in between. Be sure to do some strength work as you need a strong core to support your running
Have fun!
Yes, I definitely need to do some core strengthening exercises and more stretching. I can't see me attempting Speed again for a while. Might give Stepping Stone another try next week (the last 5 minutes of that are at 160BPM which is far more achievable than 165BPM) and I will try out my Rock Run playlist and see where that gets me.
But I really need to not worry about not getting a 5k PB every single time I run!!!
Long run tomorrow morning, hoping for about 6-7k at plodding speed again... providing the wind doesn't knock me over.
The speed run (intervals) is not designed for you to run a specific distance so you don't have to even let that enter into your head as you are running. Just concentrate on the intervals. Just so you are aware they never get easier because as you get fitter and fitter by the combination of the various runs that you perform your intensity grows for the intervals. I have been running them for ages now on a weekly basis and although they are always hard you do improve everything because of these. Keep going, although they don't feel like it at the time they are doing you and your times lots of good by running them.
Thanks! I will try it again at some point as I am sure I didn't keep up with 165 bpm.
Again its all relative even if you didn't keep to exactly the 165 beat you were running at a faster pace for the time period, that's the improvement. I run them regularly and I am sure I don't always meet the 165bpm but then on the 150bpm I exceed that sometimes so as long as you can do the intervals at whatever speed you can muster that's the key. You can do it!!
I did the speed one for the first time last Friday and my fastest time was 10.06 min/km - almost twice as slow as you. I keep to the beat, I feel I do everything right but I just can't get below 10 min/km. I found through all the C25K podcasts, although I was running more and more, my speed never increased. I don't quite get it.
It will Stella, keep using them, but not too much - I use Speed or Stamina once a week, not both. Some of us just take longer to get there than others XXXX
I have been using speed and stepping stones. I haven't tried stamina yet. I am taking things very slow - literally! I can barely do 4K in 30 minutes. I just can't get my speed up whatever I do, which is why I had a go at the audiofuel 180 pyramid.
Me neither, I usually do about 3.8 K in 30 mins, BUT I've made massive improvements and I love my running...I don't know how long ago you graduated, but stick at it, and above all enjoy what you do!
Oh, just had a peek at your profile, you're doing brilliantly for a new grad.
Thanks! I was thinking I was the slowest 'runner' ever. I only graduated very recently but I realised about W6 that I was hooked on running! now I fret on my rest days as I want to get out there!
I agree with Curly, Stella . I am not fast by any stretch of the imagination but I have noticed improvements .
Keep at it , but most of all enjoy it 
xxx
C25K+ podcast: speed!
C25k + Speed podcast 
C25k complete! Job done! :)
Speed Podcast attempt - Epic Fail ! 
1st solo run for W7R2
