Inside the Mind of Suz

Suz!

Glad you are still considering extending the C25K podcasts. I had my sister figure out how to create podcasts this summer and we ran into the same problem with the bpm on the gateway to 8k – mostly because we are slow runners and nothing is going to change that – although I would like to run longer. She made the week 1 you listed above and basically we used them as time prompts, nothing more. I ended up doing some more internet searches and found the One Hour Running program http://mindplunge.com/c25k/one-hour-runner.html which builds you up to a 60 minute run. It'd be great if you could create some podcasts (my sister lost her motivation) that incorporated your music and your voice time prompts.

Just an idea!

Thanks for chiming in. I'll take a look at that program and see what I can do!

Loved your C25k podcasts, after I got used to some of the lyrics for the first few weeks(middle-aged women in Iowa don’t usually listen to raw hip hop LOL).
Got lots of my friends on board as well. We’re no longer 5k virgins and are looking at working toward our first 10k. PLEASE work your magic again! I too, may getting just a little bit tired of running to week 9 over and over… Thanks!!!

Hi there. Very excited (and grateful) that you're thinking of taking on this effort.

I'm no expert, but I've worked with the interval series you're referencing. Regarding the BPM, the lower BPMs are meant to be for brisk walks – basically a walk that requires a little bit of hustle, as opposed to just a casual walk down the street. You're recovering from your latest run interval but you're still moving/walking at an accelerated pace to keep your heart pumping.

As far as your concern about taking a step back, it does appear that way, but keep in mind you are attempting to increase your TOTAL distance each week. So while you can run 30 mins straight because of week 9 of c25k, you're starting a new program that builds your strength to eventually run 45+ mins, and your body will “absorb” that training easier through the intervals, rather than just adding 2 or 3 mins each week to your 30 min run. At least, my body did! So I think its good to start at week one of Gateway.

Very excited about this! If you need any tunes, I'd share some of mine,

When I trained to do longer distances I just chose songs that had a good beat and ones that I liked to get me through it. I didn't do intervals, I did one long run each week and added onto that. I am training for a 12k (~7.5miles), right now I run 4 miles Tuesday, 3 or 4 on Thursday, and a long one on Saturdays (was up to 7 miles before the Christmas break, might have to start back at 6 this week!) And then a recovery EZ run on Sundays. So all I needed was a longer playlist of uptempo music to keep me going. I loved your C25k series and will definitely be downloading more if you make longer sets!

Hey Suz,

I found this c to 10k program in minute intervals which i am better with than anything else because i love to run outside. i dont know if this will help with your creating a couch to 10K podcast. but here it is nonetheless.

i think because u are training for a longer distance the step backwards helps because u need to slow it down and find the right pace as u add miles.

hope this helps!

Coach to 10K Training program
Week 1

Session 1 – 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.

Session 2 – 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.

Session 3 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2

Session 1 – 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.

Session 2 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Session 3 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3

Session 1 – 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.

Session 2 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Session 3 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 – EASY RECOVERY WEEK

Session 1 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Session 2 – 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.

Session 3 – 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5

Session 1 – 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.

Session 2 – 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.

Session 3 – 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.

Week 6

Session 1 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 – 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7

Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 – 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.

Session 3 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 8 *EASY RECOVERY WEEK

Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9

Session 1 – 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.

Session 2 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Session 3 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Week 10

Session 1 – 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.

Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 – 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.

Week 11

Session 1 – 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.

Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 – 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 *EASY VOLUME WEEK

Session 1 – 60 min. Run 50 minutes.

Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 – 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13

Session 1 – 50 min. Run 40 minutes.

Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 Event Day 10K: have fun, and take care not to start out too quickly

I'm totally excited that I found your website. I will be using your C25K, but I pretty much run a 5K already and have registered for a 10K, so I would be most grateful if you would create a longer version with all the prompts…and not to mention the great music. I found you because I was looking for just that…training pod casts to hip hop! Thank you, Thank you!

I am SOOO happy I found your site. I actually was doing the C25K with no audio because I couldn't stand Robert's music. You are amazing!! THANK YOU! I would love if you could make ones for longer runs! Thanks again.

Hi there,

I used your podcasts to get me through C25K and really loved it. It really did get me through the longer run intervals when my first thought was “I can't run 20 minutes straight!!”
Now I'm doing the Gateway to 8K program and enjoying the running part of it because I can now run 40 minutes straight, about 6K. I didn't realise that I was supposed to walk during the short intervals so just slowed my pace a little and that seems to work too. I'm really proud of myself!
But I am really missing a good, punchy music podcast. I'm using DJ Beatsmith download at the moment, but it's really not my type of music. There are no words!
Please do a podcast for G28K! Please!

Thanks SO much for posting the outlines for 8K and 10K trainings. I am creating my own podcasts for training and needed an outline for voice prompts.

p.s. If anyone is wondering, I am using a free program called Audacity to create my podcasts with my own music and voice prompts. Not too difficult, just a bit time consuming.

I would LOVE it if you would do a podcast for a 10K! You are the only place that has hip hop. The techno stuff just makes me iritable when I run. LOL

Is it helpful for you to just look at the training programs online that tell you how long to run for training? I loved hearing you tell me when to run/walk…when to slow down…how much time was left!!!! Then, I don't have to keep looking at my watch and get discouraged b/c I have SO MUCH LONGER to run…I just get moving and wait till you tell me to stop!

I'm REALLY looking forward to more podcasts! Thanks so so much!!!!!

I'm on W8D2 of your program and I would LOVE to challenge myself with another a longer running program. Your is the ONLY program out there with music that motivates me. I wish I could help with the technical end of making a podcast but I don't have a clue. I just wanted you to know how much I love your program and I never dreamed I'd be able to run. Best of luck to you in figuring out the details. I will keep checking back in from time to time to see how it's going.