C1R3 - C25K+ Stamina

[PhoenixRise]

Firstly - isn’t it warm out there! 😓😓😓

So, for my first week of consolidation runs I’ve been working through (and reviewing) the C25K+ Stepping Stone, Speed and Stamina podcasts.

Today’s run 🏃‍♂️ was Stamina:

5 min warm up walk

10 mins 158BPM

20 mins 160BPM

5 mins 165BPM

5 mins cool down walk

To be honest, I had been dreading this one! My mind/body had convinced me I could only do 5K/30mins and no more! So I made a promise to myself as I laced up my running shoes - ease off the gas ⛽️ and focus on not walking at any point during the runs! Ignore pace/distance totally and just complete this podcast without cheating! (I allowed myself to amend the Speed podcast but I don’t want to get into that habit).

Now, I probably started off still too eager and found the 20 mins at 160 a challenge. BUT I didn’t stop and earned 5 new PR’s inc. fastest 5K, 1 mile, 2 miles and 400m 💪

To conclude the C25K+ Stepping Stone review:

- Stepping Stone = OK

- Speed = A massive jump and challenge

- Stamina = OK

I’d strongly advise anyone thinking of doing these podcasts to consolidate until you have got 5km in 30 mins under your belt. They are all quite a big jump from the C25K series and might be off putting to some!

Stats for reference ⬆️

[Scout37 Graduate]

Sounds positively terrifying to me! I think you're incredible!

[PhoenixRise Graduate in reply to Scout37]

Aw thanks 🙏🏻 Incredibly achey 😖 now! 😉

[MontyMooDog Graduate]

Great review and also great running.👍😁 Might try the speed one next week but think it will be too fast for me so may have to adjust somewhat 😂😂😂

[PhoenixRise Graduate in reply to MontyMooDog]

Thank you! 🙏🏻 I could have maybe pushed more but it was too warm! 😓

Do give Speed a go and adjust to suit you - no one’s judging!

[MontyMooDog Graduate in reply to PhoenixRise]

I'm not one to worry about what others think lol.. 😂😂

[Hedgehogs123 Graduate]

Yep, did my 5k this morning at 7am and it was hot then. I'm so impressed at your average pace though, mine's about 6.30, I'll like to get your pace. I've been doing the stamina podcast and accidentally did the speed one earlier this week, which was a bit of a shock to the system but I did it. What else do you do to build on your strength and stamina??

[PhoenixRise Graduate in reply to Hedgehogs123]

Congratulations 🥳 on your 7am 5K! I couldn’t run that early! Thanks re: average pace 🙏🏻 I’d like to get mine down but I’ve only little legs🦵6:30 is really good too! There’s not much in it at all.

How are you finding Stamina?

Speed - should be renamed Devil 😈

Currently, I’m just committing to the Stepping Stone series podcasts to build stamina.

Strength: I’m (occasionally) adding on to the end of my run: press ups, sit-ups, squats, tri-cep dips and planks 😉

[Tinytears60 Graduate]

Wowee Mister .. great review.. great pace and fab distance!

Well done 👏👏👏

It is warm out there! ☀️🥵

[PhoenixRise Graduate in reply to Tinytears60]

Thanks 🙏🏻 Wonder Woman 👩

[Blossom- Graduate]

Ooh well done! I did stamina this morning too. My av pace was 9.05/km 3.38km. I kept with the beat right to the end of the 160 then walked the last five mins, just didn't have the stamina (!) To do 165bpm. So, I must have really little steps. How do I increase stride length?