I've been doing the Speed runs midweek and last couple of Sundays so I have felt the need for a longer run. So, I thought I would give the Stamina podcast a go. It is 35 minutes, so longer than I have run and quite demanding at 10 mins @ 158 beats per minute, 20 mins @ 160 bpm and 5 mins @ 165 BPM. The good news was that I did make the 35 minutes and I did track over 6k and (the best bit?) I did get the beat much more than I have so far. It is VERY obvious to the ear. My pace per km was all round the 5.35 mark, so very pleased with the consistency. The clear thing though is that bpm was not really translating into faster speeds. My theory is that my stride got slightly shorter and so balanced out the pace in kilometres 4 and 5. I may be wrong but the stats don't show much faster running then. From 2-3k was slightly faster. The downside, if it really is one, is the fact that it left me completely knackered and when Laura said that the last 5 minutes would be at 'an invigorating 165 bpm' I told her no way! I did get there and was well pleased to have done so but I clearly need to build up again to those 35 minutes.
To all graduates of C25k: this is definitely worth trying if you want the structure of the programme with the flexibility of choosing what to do when. Keep running!!