Hi all

[littlejan]

Hi

I have been readin all your comments and want to say that I dont like the new podcasts as I dont like having to count as I run, if anyone finds out what else I could do could you let me know. I graduated end of Aug and feel lost now.

[Oldgirl Graduate]

Hi Littlejan the new podcasts weren't out when I gradtuated so I did my own thing and to some extent still do.

I use lampposts for speed training, fast run to next one then slower for next 2 and repeat about 5-7 times added to 5-10 minute warm up and cool down.

I made up a route were I could do some hill training and did 2 or 3 loops plus slow jog in and home about 5K+ this I found was a good stamina building routine.

I then started lengthening my routes to add about 1.4K every other week and built up to 10K in about 8 weeks.

There are other podcasts on iTunes Stores too but they would be similar to NHS C25K+ I think.

[swanscot Graduate]

When you ask what else can you do, do you mean to increase your speed or stamina? To increase stamina and endurance, increasing the distance of one long slow run each week will help. Only increase your total weekly distance by about 10% to prevent injury due to over-exercising.

If you wish to increase your speed, from what I've read, interval training is a good option. If you don't wish to run to a beat, then just run as fast as your can (or at least at 90% effort) for one minute, followed by one minute recovery jog, Repeat. If you don't wish to time yourself, run a set distance.

If you're like to try running to a beat, but don't like counting, maybe running to a metronome could work? I've not tried it, but maybe a constant click-click-click-click- may be easier to follow than a 1-2-3-4-1-2-3-4- ...?

You can download free metronome mp3 files at different tempos.

[tantrumbean Graduate]

I used the old podcasts, week 1 and 2 mainly, replaced the walk with a jog and the jog with a run. Works a treat and no counting required (I can't do the beat thing either)

[GoogleMe Graduate]

Do you need to keep counting as you run? I thought the idea was that Laura (or whoever) counts you in and gives you an occasional check but after that, the music does the work of keeping your pace.

[notbad Graduate]

I suppose it's one of those things which is up to the individual. Personally I only count at the beginning then my pace follows, I find the beat of the music helps me, I try to step in time although I don't always manage.