Revisiting C25k+ speed

Well, it's approaching a couple of years since I was last able to try these C25k+ podcasts, so I decided to go straight on to them rather than staying on Week 9, too scared to try and move on. Having done an extra few minutes on Sunday's run, I decided to try Speed last night, knowing it would be very tough but at least it's shorter! The last few weeks I've only managed two runs a week rather than three, so I decided that shorter would be good so as not to put too big a burden on my knee.

My normal strike rate seems to be close to 150bpm, but I'd forgotten what a noticeable difference the extra 5bpm makes. The first 5 mins was ok - definitely quicker than usual, tiring, but fine. Then the first speed interval happened. Shock! Legs. Moving fast! What is this??? But I managed it all, and found the 150bpm recovery hard as it was so slow! This pattern was repeated for the other speed intervals - the fast bit was hard but managed, the slow bit far more difficult. And in fact I ended up walking bits after intervals 4 and 5.

But I'm still happy - it was a good run, I managed the quick bits, and there's room for improvement :)

The rain held off too, mostly, so I was just a comfirtable temperature in my long sleeved top without needing extra layers. :)

Just need to work out now what I'm going to do for my next one - although I can't go Thursday...!


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7 Replies

  • I was wondering about trying this on my next run (Thursday) = my average cadence seems to be 160, but last night I ran some sections slower and some sections faster (i think depending on what I was listening to!). Sounds like it could be an interesting chellenge!!!

  • I'm due to do intervals on Thursday. We could do it together?

  • Oo - I like that idea!!😆

  • It's a date then ☺

  • Go you! Glad you didn't get soaked.

  • Glad to have helped you two, too! ;) Have fun...! :)

  • I love those podcasts and use them often. Sometimes I use week 1 for intervals too, then I can run at my own cadence.

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