C5R3 - C25K+ Speed

[PhoenixRise]

Consolidation Run 17 🏃‍♂️

I’ve been naughty 😈🤭 I should have rested today according to Running Law 101: one day on/one day off. Don’t @ me and don’t put me on the naughty step!

But today is the first day of the Bridge to 10K Magic 10K Plan and I’ve been (not so) patiently waiting to get started since I graduated C25K at the end of July.

Today, the need for Speed won the podcast selection debate with 100% of the votes. After completing Stepping Stone and Stamina this week my mind, body and soul needed a faster run 🏃‍♂️

My little legs 🦵 are so much more comfortable running at 160BPM and above but all the slower (harder for me) work must be paying off (quietly in the background) because Strava seems to think I’ve clocked a few PB’s today:

1K - 5:16 ✅

2.5K - 13:56 ✅

I’m happy to have gone further and faster 💪

Speed will be my short/interval run at the beginning of each week for the Magic 10K Plan. I may need to skip back a bit as the distance increases .... or run faster 🤷‍♂️

Hopefully 🤞🏻 I’ll notice my Ave. Pace drop to sub 5 mins ... eventually!

Happy running all! 🏃‍♂️🏃‍♀️

[MontyMooDog Graduate]

Great running there and yes I reckon the slower paced runs will benefit no doubt about it👍😁

[Maxi80]

Awesome. How’re you calculating the BPM? Presume you have created a playlist?

[PhoenixRise Graduate in reply to Maxi80]

Thanks 🙏🏻 Maxi80. The podcasts have the music included and pre-mixed to the BPM. 🎧

[Maxi80 in reply to PhoenixRise]

Cool! I’ll check em out!

[Maxi80 in reply to PhoenixRise]

The podcast is ‘a need for speed?’

[PhoenixRise Graduate in reply to Maxi80]

Here you go: podcasts.apple.com/gb/podca...

There’s three in the series of the C25K+

Steeping Stone

Stamina

Speed

Worth a listen to learn about BPM’s 😉

[Maxi80 in reply to PhoenixRise]

Cheers my friend 👍👍👍

[Frizzbomb67 Graduate]

Fab! I enjoy the speed podcast too and am going to make it my first run of the week although I’m not dreaming of a sub 30min 5k 😂 Good luck with the Magic Plan!

[PhoenixRise Graduate in reply to Frizzbomb67]

Thanks 🙏🏻 Frizzbomb67! Great that we are twinning with our first run of the week being Speed 😉 Thanks re: Magic 10K Plan. Are you doing it too? 🤔

[Frizzbomb67 Graduate in reply to PhoenixRise]

No. I’m tempted but I’m back a work full on now and my goal is just going to be trying to organise my life to get in 3 runs per week. When I’ve found a new routine I’ll consider it again.

[Scout37 Graduate]

Wow...speedy! You'd leave me in the dust, conversing with a tortoise.

Great running!

[PhoenixRise Graduate in reply to Scout37]

Thanks 🙏🏻 Scout37! Don’t worry, I’d come back to join in the conversation - love a good gossip! 🤭

[Scout37 Graduate in reply to PhoenixRise]

Ha, I've just been watching the athletics on tv, the women's 5k times are from another world!

[acountrycabbage Graduate]

Awesome, congrats on the PBs!

[PhoenixRise Graduate in reply to acountrycabbage]

Thanks 🙏🏻 acountrycabbage!