Yikes - Speed Podcast! 😣🏃‍♀️🙄😎

[mountaindreamer]

Tried out the Speed C25k+ podcast for today’s W11R3. Had heard it was hard, but daftly set off walking to our nearest sports field at about 3pm, just as the overcast skies here today finally let the sun back through...

Laura started off instructing me to count 1234 and walk at 150bpm again for 5 mins. We’d been through this together already with the Stepping Stone podcast. Bit slow for my short legs, but I settled into the rhythm. Then a 5 minute jog at 150bpm - here’s where my short legs feel as if I’m willing myself to levitate between strides, to avoid hitting the ground too early. Had arrived at the sports field now, and the intervals began. (I didn’t fancy trying to run fast on a busy pavement.)

The first 165bpm minute of faster running seemed surprisingly energetic. I suspect this is roughly my normally 5k short step speed, but when instructed to run I guess I automatically start to stride out more. Felt relieved to drop to a 150bpm jog to recover for a minute before the next one!

The next 165bpm minute of running felt even more energetic. I was again thankful for the drop to 150bpm for a minute to recover. I no longer felt I needed my legs to levitate at all at 150bpm! I’d got a vague feeling I’d read somewhere that there were 6 repeated speed intervals, but found myself already hoping for less. 😣

Did eventually make it to the end of the 6th 165bpm minute of running, with much encouragement from Laura, and was then so relieved that she wanted me to switch to a 5 minute cool down WALK. (Don’t think I had anything left to run with even for a 150bpm “recovery” run.) 🙄

At this point I rapidly drank all the water I was carrying, and agreed with Laura as she told me how hard interval running was! No idea how far I went, as I forgot to turn on my running app. Time wise, I think there was only about 16 mins of running in the whole podcast, but it felt like much more. I’m sure I’ll try this one again (probably when it’s cooler), but am already thinking it will not be used regularly for the short run once I start Juju’s 10K plan... 😂😂

[telford_mike Graduate]

Wow that sounds tough - tougher than a normal 30 minute run?

[mountaindreamer Graduate in reply to telford_mike]

Felt like it. I guess the trick would be to keep to shorter strides for the faster bits, but that didn’t seem in the spirit of speed intervals! 😂

[Ripcurlrana71]

The running intervals are tough aren’t they?? The last couple were a killer for me and my knees killed too. Her music choice is such a huge put off for me!! 😂😂

[Berksrover Graduate in reply to Ripcurlrana71]

Agreed Ripcurlrana71 the music is not to my taste either, but I should do some intervals to help in my quest for the sub 30 5k, I think your experiment with C25K W1R1 but at jog / run rather than walk / jog is a possibility, thinking of giving it a go tomorrow, but it will be on a treadmill, so not sure how that will affect things. As for our OP , sounds like a good effort in the sun and not necessarily the easiest surface mountaindreamer 💪🏃🏼‍♀️

[Ripcurlrana71 in reply to Berksrover]

The C25k week1/1 was good but don’t think I’d do it as a 5k run again though! I’m going to do it as just intervals on Thursday. Don’t want to do too much after my 11k (!!!) on Monday. 😊 Be good to hear how you find it.

[Berksrover Graduate in reply to Ripcurlrana71]

The daft thing is, During my consolidation after graduating from C25K I was getting towards 30 mins by increasing my pace gradually every time I ran( on the treadmill) and that was working, maybe I will revert to that approach

[Ripcurlrana71 in reply to Berksrover]

Yes I’d say go with what has worked for you before.

[Ripcurlrana71 in reply to Berksrover]

Oh and also Tasha99 uses treadmill for intervals. She may be able to offer you advice. I’ve not done any treadmill running with this programme.

[Tasha99 Graduate in reply to Ripcurlrana71]

Yes treadmill all the way for intervals for me! I started with 1 minute at fast pace and 3 mins slow jog (sometimes a bit of a walk needed first). Repeat 5-6 times. Next week one and a half minutes fast and three minutes slower. Mixed it with some strength work. Worked first month but I’ve been inconsistent this month and have ran outside more often than gone to the gym.

[Ripcurlrana71 in reply to Tasha99]

Thanks Tash - an idea for you Berksrover 😊

[Berksrover Graduate in reply to Tasha99]

Thanks Tasha99 and Ripcurlrana71 may well give that a go tomorrow, just as a matter of interest, how fast was fast, and how slow the slow jog?

[Tasha99 Graduate in reply to Berksrover]

Well I want to run a sub 30 5k so that is 6 min km pace. Treadmills are km/h so that is 10. I did my fast pace on 11 and then I think I have to walk at 6.5 for a minute then jog on 8-8.5 for two minutes.

This might be useful for you

depicus.com/swim-bike-run/p...

And this

runnersworld.co.uk/rws-trai...

Good luck!

[Berksrover Graduate in reply to Tasha99]

Thanks Tasha99 looked at both the links, really useful👍

[mountaindreamer Graduate in reply to Berksrover]

Have to admit I didn’t realise football pitches could be so rough and have an uphill section, Berksrover! Heaven knows how the kids cope playing football on these particular ones...

[mountaindreamer Graduate in reply to Ripcurlrana71]

Think I was too shattered to care about her music choice! 😂😂

[Crittermad Graduate]

😳 I was thinking about trying that - may need plan it for when I can have a lie down after!!

[mountaindreamer Graduate in reply to Crittermad]

It didn’t seem to leave me too shattered afterwards, if that’s any encouragement Crittermad. It was just keeping going at the time that was the issue! 😂😊 Next time I try this, I think I’ll deliberately keep to smaller steps for the fast minutes.

[Crittermad Graduate in reply to mountaindreamer]

I’m only 5 foot so have short legs too - I think we should get a handicap and our times reduced accordingly 😜. 5k is a hell of a lot more steps for us!

[Juhe]

How do I get this podcast?? Dare I say I did C25K with a different app so never experienced Laura (holds hands up in shame 😶) but want to make amends with intervals 😂🏃‍♀️

[mountaindreamer Graduate in reply to Juhe]

If you go to this link on the nhs website then you should be able to download the 3 C25k+ podcasts from there...

nhs.uk/live-well/exercise/c...

Be warned - the “music” takes a bit of getting used to! I used Laura as my trainer on the nhs app, rather than the C25k podcast versions. The app let you play your own music. 😂❤️

[Juhe in reply to mountaindreamer]

Thanks mountaindreamer. Just downloaded - I see what you mean about the music! I don't use headphones out and about as I'm generally on country roads.....could be interesting 😂😂