sorry to ask again

[littlejan]

I have done the couch to 5k now but still confused to which one I should do next, anyone that reads this can you all tell me what you went on to and why and what you thought about it, I was thinking about doing the stamina one but im not sure.

[swanscot Graduate]

I'd try Stepping Stones.

This is what each podcast entails:

Stepping stones:

10 minutes at 150bpm, 15 minutes at 155bpm, 5 minutes at 160 bpm (bracketed by walks as usual).

Speed:

155bpm for 5 minutes, *165bpm for 60 seconds and 150bpm for 60 seconds* Repeat from * to * 5 times. Start and finish with usual brisk walks.

Stamina:

158 bpm for 10 minutes, 160 bpm for 20 minutes and 165bpm for 5 minutes. Warm-up walks as before.

[redsheep Graduate]

I agree with swanscot. I really like stepping stones, although I haven't tried stamina yet.

[swanscot Graduate]

I did Stepping Stones today for my ' Hills' run, and found it pretty good. I paused the podcast for a couple of minutes, at the end of the 10mins of 150 bpm, as I was nearing the top of my first hill and did not wish to try 155 bpm going up that incline.

My pace was slow - well slower than usual, but that was probably the hills, - but for the first time I managed to keep a fairly steady pace as evidenced by the trace on my RunKeeper stats page: runkeeper.com/user/59524307...