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Couch to 5K
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Speed podcast epic fail!

i graduated last week but running very slowly so thought I'd try the speed podcast.

I only managed the first run and one interval before being defeated and having to walk. Feeling very deflated as for me it's far too big of a leap. Can anyone suggest a stepping stone to the stepping stone so I can work towards it. I didn't really want to go back to reruns of week 9 as I feel I am ready to move onwards but definitely not ready for podcast.

Any advice would be much appreciated

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You are not defeated you did the first interval.

There are 3 podcasts.

Start with the stepping stone podcast.

Follow the advice from Laura.

Slow right down. Short quick light steps.

Do what you can.Then repeat the SS when you are ready.

Leave the stamina and speed until you have worked a little with the stepping stones.

I recommend you just listen to all three and what advice Laura is giving you on running form without


Even just try it running on the spot.πŸ€”

Do not lose confidence. They are valuable to your journey.

Even if you just build up slowly a few more runs at your happy pace and then pick up the SS podcast again.

They are designed to accommodate a range of bpm’s and it will help if you shorten your stride.

Laura actually says you are not defeated if you have been unable to complete it.

Stick with her and ATb.


Hope this helps.πŸ‘

Thinking a little more,but don’t you overthink this, two things, work on Laura’s upper body advice, engage your core, stand tall ,etc, etc,

and your arms, they have 3 functions, power you forward , your balance, and what Laura’s calls coordination.

The longer you swing your arms the longer your stride, so try shorter swing with your arms, also the go to position is 90 deg., but initial try 45deg as if you were running up a hill.πŸ€”

Good luck.πŸŒŸπŸ‘πŸ‘


Thank you 😊

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Have a go at Stepping Stones, but it's a bit "Marmite". Some people hate it, some love it. I was in the latter category. It's short and just increases your cadence (steps per minute).

The speed podcast is hard! I liked the fast bits but wanted to lie down after each one. Unless it's really awful you could just walk the non fast bits until you're improved.

A good alternative is fartleks. That's just informal intervals. You run at normal pace and then pick something ahead of you and run fast to it then slow down again. How many you do is entirely up to you. But it gets you used to running short fast bits within a normal run. Take them gently tho.

Enjoy!! xx


Stick with them these things take practice πŸ˜ƒ. They ain’t easy, no-one said they were. They’re tricky but well worth doing πŸ’ͺ

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Thanks all for your help. I think I got confused as I thought the speed and stamina podcasts were the stepping stones. I’ll persevere anyway and get more miles under my belt at however fast I can πŸƒπŸΌβ€β™‚οΈ

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They are! πŸ˜ƒ. Three podcasts. Start with Stepping Stones, then stamina and next Speed. πŸ’ͺπŸ˜ƒπŸ‘πŸƒβ€β™€οΈ

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Speed is hard! Start with Stepping Stones, or Stamina, and even then don't worry if you don't 'get' them to start with. I’ve posted on here several times that whenever I try these it goes something like, β€˜one two oh no not ready one one two oh bum one two no! one two three four YES! Oh one two two three damn! One two three four one two three four one three four what?? β€˜ etc. :D

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Tried the stepping stone today, followed for 17 mins then walked the rest really fast. Onwards and upwards, I can do this ! πŸ’ͺ🏻

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Yes you can.πŸ’₯πŸƒβ€β™€οΈπŸ’₯

Little thing with Laura’s running form also,

If you concentrate on engaging your core and upper body and arms as she describes your feet just seem to follow.

Atb, you have got this.πŸŒŸπŸ‘πŸ‘


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