So I had a go with the C25K+ podcasts, starting with Stepping Stones. Prior to the run I had absolutely no idea what my natural cadence rate was, and was thinking that cranking up from 150bpm to 160bpm might be too much for me.
But when I did the run, I found that, at my normal running style, the 150 bpm was MUCH slower than my natural pace. Most of my previous runs have come out at around 7:20 to 7:30 per km, but at 150 bpm it was more like 8:45. Even in the final 5 minute "blast" at 160 bpm, the pace was barely above 8:00 per km.
At the end of the run I found I really wasn't out of breath at all, and the distance covered was disappointing compared to previous runs ( At same location last week I did a full 5k in just over 36 minutes).
I can only assume that my "natural" cadence is considerably faster than 160 strides per minute, and that maybe I should try to take longer strides, or put more effort into each stride.
I am pretty certain I kept religiously to the beat of the music, especially in the final 160 beats per minute. I also didn't find there was much perceptible difference in effort between 150, 155 and 160. Also I didn't seem to work up a decent sweat either!
Can any expert runners here advise me? Maybe I'm taking baby steps and I need to lengthen it a bit - or is it natural to me to run at a higher cadence than 160 per minute, and the podcast is just a bit slow.