Couch to 5K
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For those who know the beats per minute (BPM) of the tracks they run to:

What BPM are you comfortable with? I found 150 works for me and the first 4 weeks I was unwittingly listening to stuff around the 130 mark and saw a huge improvement once I started pacing to faster music.

I searched for regular music (not sped up and re-recorded for workout albums) at 150 BPM, I am delighted I can now pace to the following:

Mumford & Sons - Sigh No More

Police - Message in a Bottle

Elton John - Crocodile Rock

Rolling Stones - Satisfaction

Elvis Presley - All Shook Up

April Lavigne - Sk8er Boi

Metro Station - Shake It

Bass hunter - Now You're Gone

Paulo Nutini - New Shoes

Beach Boys - Good Vibrations

I'm really getting into this now, does it show?

6 Replies

Yes it shows! but it's an excellent idea I need to download a few more 'running tunes' too so will bear this in mind. I've noticed I alter my stride to the beat so some more upbeat ones going in. 👍🏻


Ooh had never thought of music speed fitting pace... I still listen to Laura but now the intervals are going to be disappearing soon (eek!) I guess the time to start finding my own tunes is coming. How long has it taken you to work out what speed you need? It looks very thorough research 😆


I downloaded an album called "50 top energy remixes for running" and each track has the BPM in brackets, it's not extensive research 😆 The tracks range from 150 to 172 I think.

I've been using the BBC/NHS app voiced by Jo Whiley and it allows you to pchoose your own music .


It might be a bit trial and error. I found that Chelsea Dagger by the Fratellis was a good pace for me by chance, after choosing it just as an upbeat song in the first place. It's 150bpm ( clearly a popular choice!) so looked for others, initially just with a simple internet search. is a useful site: it allows you to type in your choice of bpm and then comes up with suggestions, although more mature people of a particular musical persuasion like me may not always have heard of all of them.....!! You can also narrow them down by genre.


Jogfm sounds like a handy place, I'll check it out. Thanks!


I use an app called Tempo Player on Android. It scans your music and assigns BPM to create playlists for you. I run with 168-170 BPM most of the time, not that fast but a good pace for my little strides!


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