Did my third run with "Stepping Stone" tonight. Was rather surprised to find that it feels a bit too easy now! Go figure -- I never would have expected this a few weeks ago!
Running to the beat, I covered 4.36 km in the 29 1/2 minutes from when Laura said "Go!" until she told me I was done.[*] That's a speed of about 8.8 km/hour. During my most recent ParkRun, this past weekend, I managed 5km in just under 31 minutes... for an average speed of 9.7 km/hour. In other words, I can do better on my own than by keeping strictly to the beat on Stepping Stone. This tells me that it is time to move on.
Next run, I will give the "Speed" podcast a try. Maybe alternating my runs between Speed and a return to the Week 9 podcast, so that I intersperse some longer runs with the interval training. We'll see how that goes after a week or two... then it might be time to move onto "Stamina".
Ultimately, I want to get my 5K time under half an hour; after that, I start working on the bridge to 10K series. One step at a time, though. Stepping Stone appears done and dusted -- next up: Speed!
[*] Has anyone else noticed that the times in Stepping Stone don't entirely add up? For instance, when she tells you that you are at 20 minutes, she mentions that you have two more minutes at 155 bpm then five minutes at 160 bpm before you are done for the day.