Stepping Stones/Speed/stamina podcasts - Couch to 5K

Couch to 5K

121,447 members151,841 posts

Stepping Stones/Speed/stamina podcasts

MickGJ profile image
MickGJGraduate

Is there a breakdown of what's going on in these somewhere? I just had a quick listen and realised i would go completely nuts if I tried to run with them.

18 Replies
Millsie-J profile image
Millsie-JGraduate

Did you listen to the ones with Intro? It explains the run for you. Then you just run as directed at each split.

pinkaardvark profile image
pinkaardvarkGraduate

Why would you go nuts?

Stepping stones one sees you run at three different and increasing Beats per minute for 30mins

The Stamina One does the same but for 35 mins

The Speed One has you warm up run for 5 mins at 150bpm I think and the do intervals of 165bpm for 1minute and a slower 1 minute at 150bpm for a total of 6 intervals. Total run time is just 16mins.

MickGJ profile image
MickGJGraduate in reply to pinkaardvark

The ones I found (here nhs.uk/Tools/Pages/Couch-to... don't seem to have intros. It's just straight in to Laura and her migraine-inducing music.

pinkaardvark profile image
pinkaardvarkGraduate in reply to MickGJ

they do have intros, only the ones on itunes give you the choice to download both versions. I just downloaded the stamina one and it has laura explaining things, you might have to listen for a bit before she starts talking.

FlickM3 profile image
FlickM3Graduate in reply to pinkaardvark

How can it generalise the bpm? Surely it’s age related. For example, 150 is the top bpm during exertion for my age, because as you get older your heart beats less efficiently.

pinkaardvark profile image
pinkaardvarkGraduate in reply to FlickM3

it's bpm from a music perspective not heart beats :)

FlickM3 profile image
FlickM3Graduate in reply to pinkaardvark

Ah....thank you 😊 would I find it useful at some stage!

pinkaardvark profile image
pinkaardvarkGraduate in reply to FlickM3

The stepping stones one is a good one to start with after you graduate as it's also 30mins so can be a useful change from listening to the podcast or app. It is aimed at getting you running faster though and maybe if you have breathing issues at the moment; that isn't what you are after?

FlickM3 profile image
FlickM3Graduate in reply to pinkaardvark

Oh, thanks. Well, I do want to run faster, but I need to build up lung strength first I think. I was running quite a bit faster before but my chest was feeling it.

pinkaardvark profile image
pinkaardvarkGraduate in reply to FlickM3

Give it a go then, how hard you find it is probably relative to leg length and current cadence. Being 6'3" with long legs, my stride is a bit longer so my steps per minute is lower. Listening to these I find I had to up my speed even in the slower sections and consequently this means I take more smaller steps to fit them all in. So I go from loping to scuttling lol.

Seems to work though as I did get quicker in subsequent runs. Have a 5k run tonight and may try doing it to the stamina one to see if I can improve my time a little.

FlickM3 profile image
FlickM3Graduate in reply to pinkaardvark

Thanks, very interesting. Im only 5’7” but have very long legs for my height. I tend to outstride many people when Im walking. My average cadence seems to be arounf 144spm on my Garmin. Im not sure if Garmin measures it in steps or strides. I assume steps

pinkaardvark profile image
pinkaardvarkGraduate in reply to FlickM3

Mine is only 146 with a stride length of 1.06m

Looking at the speed podcast I was on average 152spm(slow bits) and max 166spm(I assume quick bits) So quite a difference. Stride length on that run was identical which is something to consider. I guess that's where the speed came in.

FlickM3 profile image
FlickM3Graduate in reply to pinkaardvark

My stride length is 0.77. This is fascinating. I’m beginning to get i to the nuts and bolts of my Garmin readings. Thank you for this.

pinkaardvark profile image
pinkaardvarkGraduate in reply to FlickM3

No worries.. So it's clear, to get a bit quicker just focus on growing 8 inches :P

FlickM3 profile image
FlickM3Graduate in reply to pinkaardvark

😂

misswobble profile image
misswobbleGraduate

Make no excuses Mick just do em! 💪 Music might be weird but it suits the work. Do them inside out and back to front. Let them drive you nuts ! No-one died from listening to bad music 😁

Anyway it’s good music to run to and that’s what it’s about. Once you’ve ticked them off you need never revisit the scene of the crime

Get going! 🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️👞👞👞👞👞👞👞🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️💪😃👍 This one rucks 😖🤮😎

ju-ju- profile image
ju-ju-Graduate

what would drive you nuts?

MickGJ profile image
MickGJGraduate in reply to ju-ju-

The music.

You may also like...