Is the c25k+ speed podcast only 26 mins long? Have I downloaded it correctly?

[oona Graduate]

Hi clanger, I did the speed podcast this morning. If I remember it rightly, (I've kind of blanked it! :)) it consists of a 5 minute warm up walk, 5 mins steady run (is it at 150 bpm?) then 1 min at 165, 1 min 150 recovery. This 1 and 1 is repeated 5 times, so altogether 22 mins. The podcast continues with some chat from Laura and music for a few mins but that time's just for recovery walking. There are two versions of the speed podcast, one with Laura's intro and one without. Hope this makes sense. I found it pretty exhausting the first time I did it but the second time (this morning) I managed to run on for a wee bit at the end to cover 3k so I'm making some progress. I'm going to try the stamina one next. Good luck with it, keep us posted!

[janda Graduate in reply to oona]

You and me too, Oona. It is shorter, but it is intense. Ran it last night. Hard work but worth it. Plan to try stamina this week.

[Hidden]

Thankyou Iona, that explains it!

Was all set for trying it this morning. However, walking back last night from the fireworks I slipped on the pavement & smacked my right knee (ouchy!) So will have to rest it.

Have you tried the stamina podcast yet?

[Nevertoolate Graduate]

I've done the speed podcast three times now and although it's short, it makes you work. I rather enjoyed it and manage to go a wee bit faster each time. It's also nice to do a shorter workout once a week.

I've tried the stamina one four times now. I like it too. You run for 10 minutes at a slowish pace, then speed up for twenty minutes and then do an even faster sprint run for the last five minutes.It makes you work and push just a little harder each time. An experienced running friend of mine says this is the sort of training the Kenyan runners do - going faster and faster. I really recommend it anyway. I do one of each every week and then a third longer run on my own without music.

[Hidden]

Thankyou neverTooLate. The stamina podcast sounds really good & I look forward to trying that. That's a good idea to do one of each then a longer run. I will follow your lead on that one. How long us your longer run?