Tempo run

[Dimi3is]

I am in the 9th week and tomorrow I ll do the second run. I feel that I need a specific tempo to follow somewhere between 145 and 155 bpm. Should I use the c25k+ stepping stone that gives a rhythm 150 for 10 minutes and 15 for 155? (Maybe I ll pass the final 160) . At the first run I used runkeeper to give me info about my running speed every 5 minutes

[Oldfloss Administrator Graduate]

Not a great plan to use the +podcasts.. we advise, as does the podcast app, that they are used after Graduation and a couple of weeks consolidation...can you not just run without a tempo.. or use music to help.... ?

There are other free apps out there to give you a tempo too.. Rock my Run...you can try free for a week...

play.google.com/store/apps/...

[Dimi3is Graduate in reply to Oldfloss]

I ve checked rock my run. It uses tempo as well. Since I am in the area of 150 why not use stepping stone and use another app? I think that your point is to avoid the tempo and don't stress my self. Right?

[Oldfloss Administrator Graduate in reply to Dimi3is]

Well yes...I just worry too much..🙃

[Dimi3is Graduate in reply to Oldfloss]

Οκ. Because I am not used to have someone to worry for me other than my mother, I ll follow your suggestion!

[Oldfloss Administrator Graduate in reply to Dimi3is]

...xx

[Dimi3is Graduate in reply to Oldfloss]

I ve judt check the bpm of the 9th week. It's from 120 to 140bpm. So the gap between these and 150 to 160 is big.

[Dimi3is Graduate in reply to Oldfloss]

Regarding your question if I can run without a tempo the answer is that I run with a stable tempo of 150 bpm and I d love to have music that support that tempo

[Oldfloss Administrator Graduate in reply to Dimi3is]

Well... I don't have your choice in music... and mine is very eclectic...but;

Bonnie Tyler... Holding out for a Hero.. ( appropriate

Billy Joel...Only the Good Die Young.. (maybe not

Bruce Springsteen... Dancing in the Dark... ( unless you run in the morning

Van Morrison... Brown Eyed Girl...( You never know

Florence & the Machine... Dog days are Over... (no running hazards)

ABBA.... Waterloo... ( I run to ABBA all the time... and this is actually 147... I love ABBA

The list is endless and as you may guess, I use music if I do want to pace my runs...But.. I do have favourites which get me through long distances or somewhere faster... and without fail, Chiquitita can get me through absolutely any run..in any weather... at any time

And.. to get me up the hill back home when I am at the Coast..it is a Welsh Choirs Album ...

I know I am weird...

[Dimi3is Graduate in reply to Oldfloss]

WOW!!!!!!!! Thank you very much.

My wedding video was full of Abba music so I fully understand you!

[Oldfloss Administrator Graduate in reply to Dimi3is]

Yeayyyyy. That is awesome!!!!!

I have written some Floss poem rambles on here a year or so ago....set to ABBA music!!

[AlMorr Ambassador Graduate]

Recently I installed a metromone app called "Metromone Beats", you can set it at anything from 1 to 300 beats a minute, so for us runners you could set it at a reasonable beat of anything from 145 to 160 beats/steps a minute, all you hear is a tick, tick, tick, however, although I can have Mapmyrun running on my Smartphone as well for pace and speed, I could not play any music from the radio or Spotify while the metromone app was on.

[Dimi3is Graduate in reply to AlMorr]

There also 60 min YouTube videos with music of specific bpm eg youtu.be/cywPYnY7VK0(Not working as expected?)

[MarkyD Graduate]

30 minutes is a long time to run at a defined tempo. This is C25K week 9 and you should feel able to complete it at whatever is your natural cadence. If you are planning a particular cadence to get you to 5km in your 30 minutes, honestly I would not bother. Let that come later. As and when you enter road races you’ll not be permitted to wear headphones, and so learning to ‘know’ your cadence is essential to help you manage your pace. You can introduce intervals to your training schedule after completing the consolidation runs. That works on your cadence.

[Sixtyfour]

Thank you.