First post grad run

[Mcdon]

Tomorrow I plan to run my first post grad run using 5k+ podcast can I run strava too along with it

[IannodaTruffe Mentor]

Good for you.

Yes, the podcasts are just mp3 files, just like music.

Have you read the guide to post C25K running? healthunlocked.com/couchto5...

Keep running, keep smiling.

[Oldfloss Administrator Graduate]

Take it very steady... and get some 30 Minute consolidation in there too..

[Mcdon Graduate in reply to Oldfloss]

Are the podcasts 30 minutes running

[Oldfloss Administrator Graduate in reply to Mcdon]

They vary... they are quite challenging but great fun My favourites.. Speed (shhh) and Stamina

Stepping stone podcast, a 30-minute continuous run designed for recent Couch to 5K graduates.

Speed podcast, a 16-minute run alternating fast and slow sections specifically designed to improve your speed.

Stamina podcast, a 35-minute run with music to keep you running at a faster pace for longer.

They do set you a pace and really test the disciplines in our running...

[DebJogsOn Graduate]

The stepping stone podcast is 30 minutes (and probably the the one to start with), speed is 20 minutes of intervals alternating steady and quicker pace and the stamina is 35 minutes keeping you going at a good pace (I completed my best 5k time so far with it).

I consolidated my 30 minute running before trying these - But then found them really useful for giving my running a bit more structure and improving my pace.

However I'd also give yourself some opportunities to find how you best like to run without a podcast or app - some of my best runs have just been about me and the road (and the odd radio 4 drama).

Enjoy your post -grad journey 😊

[Mcdon Graduate in reply to DebJogsOn]

So should I try another few 30 minutes with just strava and my own music first

[DebJogsOn Graduate in reply to Mcdon]

I think it depends on your pace and the distance you're covering at the moment.

The stepping stone one wasn't a challenge when I first did it (but did help me to achieve a more regular pace across a run) - but I'd done about a month of consolidation runs before I did it.

As a point of comparison I was running just under 4k in 30mins when I graduated and ran my first 5k in just under 40mins about 4 weeks after graduating. My fastest 5k to date was with the stamina podcast in just under 34 mins (about 4 weeks after the first and after 3 weeks of running with the C25K+ podcasts).

[Mcdon Graduate]

Yes I think I will consolidate my runs with strava first and try podcasts maybe later then

[DebJogsOn Graduate in reply to Mcdon]

Good luck and most importantly enjoy 😊