C25k+

[Oggy2401]

Tried out the speed c25k+ podcast today but found that it was much slower than the pace I had been running at during c25k so not sure whether it helped me. Could anyone advise me on where I can get some good tracks to run to between 160 and 170 steps per min. Or is running at a slower pace beneficial in any way?? Keep running xx

[Oldfloss Administrator Graduate]

The +podcasts are challenging..which is why we suggest a couple of weeks consolidation before trying them...but....they are so useful as they teach us much about the discipline within our running.

Try some different routes, plenty of 30 minute runs..some shorter runs and some longer too..then have another try..😉

[Oggy2401 in reply to Oldfloss]

That sounds like a good idea. I'm just concerned about motivation if I don't have someone to tell me to keep going😂

[Oldfloss Administrator Graduate in reply to Oggy2401]

Keep posting your runs else we'll come looking for you? Would that help...

Or maybe try and find some music tracks too with the pace you enjoy....I only have to listen to Chiquitita and I can run forever...

[ArthurJG Graduate]

Yes running slower does indeed have many benefits. They say most of our training runs should be slow, especially the long ones. That said, running slower is not what a speed podcast is for It is good to train at different speeds because different muscles benefit, among other reasons. The majority should be slower runs to build endurance but it’s good to have the occasional shorter, faster run, or intervals, in the mix as well.

[Hexslug Graduate]

Speed is an interval training podcast, 6 X 1min at 165 with 1 min recovery periods of 150 bpm that are supposed to be slow to help get your breath back. Stamina podcast is 10 mins at 158, 20 mins at 160 and finally 5 mins at 165 bpm. Cannot remember the cadence figures for stepping stones but use it for an easier paced run.

[gcoulter]

Read an article yesterday on why long slow runs are beneficial and actually help improve your 5k runs. I’ll see if I can find it and post a link.