Couch to 5K
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About to graduate and worried that you won't have Laura to keep you company!?!

Several times I've read about runners due to graduate or have done and they are missing Laura!! She's taken many of us through this wonderful programme but you don't have to carry on without her guys and girls. Just download NHS C25K+ podcasts which consist of Speed, Stamina & Stepping Stones, these are designed to help you gain speed, build your strength and stamina and are stepping stones towards 10K and beyond. I've used all three and still use Speed (podcast that is) I love it, my short and sweet running session I call it.

So don't worry, be happy and run some more with Laura.

By the way NHS didn't pay me to post this info I just thought I'd share it with those that haven't found it yet. Good luck and keep on running. :)

14 Replies

Very timely, thanks oldgirl! I think I'll go and download them now, so I don't get to the end of week 9 and think I can stop now! ;)

Also, I found this post by Laura (yes, the real podcat Laura!) on keeping motivation after week 9, and it has some very good suggestions (I think it was written before those 3 podcasts had been released, as they're mentioned in the follow-up comments.)


Well done greenlegs, will watch out for your graduation blog. Yes there were many of who had graduated and were waiting for the + podcasts to be released last summer, they were I have to say worth waiting for. Good luck.


Here's the link to the C25k+ programme:


There is only one bad thing about these 5K+ podcasts and that's the 1-2-3-4 that Laura churns out all the time. Be warned, this is highly infectious. Do a 5K+ podcast even once, and every single run you do after that you'll find yourself muttering 1-2-3-4 1-2-3-4 even when you're running to your own music or no music at all.

I'm working my way up after having dodgy knees, I haven't listened to a 5K+ podcast since the beginning of November and I STILL say 1-2-3-4 while I'm running. And it bugs me. :-P

On the plus side I ran 16 minutes in two intervals today and my knees are okay - touch wood... :-)



To download or not to download....


I caught myself doing this last time I ran without music, it is annoying :-)


Too late for us now Phil... :-)

Fingalo, I would have a very hard think if I were you... Not an easy choice... :-D


Me too, I even started counting during the initial slow run after the warm up walk!


Slot in some runs of mixed tempo using some fast upbeat music of your choice and lamp posts as markers, you will soon forget the 1,2,3,4.


You're right of course, and let's face it, it's the 1-2-3-4 that gets us moving at the right speed, so we couldn't do without it :-) As soon as my knees will allow it I'll be back out there with Speed etc again.

It's just infuriating when all you want is a lovely dreamy run, not bothering too much about speed or distance, just a nice run with some great music... and your brain immediately starts shouting 1-2-3-4 1-2-3-4 1-2-3-4...... :-D


It's good to count 1-2-3-4 in your head when you're struggling a bit. Actually, I was counting out load last week when a friend and I were flagging a bit going up a hill after a really tough interval session - it kept us going !


Well I have tried using running trax's the last two runs.

Once because of a malfunction and once by choice!

1234-1234-1234......................I think I'm cursed albeit in a nice way!

All the best



Its even infiltrated your user name Dale ;-)


Just thought I would remind you of one of my madder moments last year when I took to trying poetry.

NHS & Laura you’ve done it again

You’ve made us work and caused us pain

Laura said Stamina would work

To do it right we could not shirk

1,2,3,4 that’s the rate we have to go

1,2,3,4, keep it going you’ve got lots more

1,2,3,4, we have 10 minutes then 15 to do

Oh my word not more! I can’t, can you?

1,2,3,4, I’m nearly there I’ve got no more

1,2,3,4, I’m puffing and panting nearly on the floor

1,2,3,4, well done said Laura only 5 minutes more

Now I’ve gone through the worst I can give some more

Speed it up for the last 5 minutes Laura said

You can’t be serious don’t you know what’s in my head

Those magic words you spoke before, Oh boy 1,2,3,4!

Stamina I found and I’m now back at my front door.

Now Speed I loved it was short and sweet

It made me feel like I had dancing feet

I would love to have done this yet again

There was no doubt it didn’t cause me pain

I will work with this and do it lots more

I might even count like Laura 1,2,3,4!!!!!

I love this running and have to say

I am grateful I found I could do it that day

That was the day I found the first Podcast

That’s a whole year ago back in my past

And now Laura’s back saying I can give more

She’s counting out faster, 1,2,3,4

I’m going to get faster of that I am sure

By listening to Laura’s count 1,2,3,4!!

That’s enough of this rubbish I am no poet

I’m better at running and at least I know it!!


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