Need your help!

If you are one of the thousands of peeps who have downloaded my podcasts, this post is for you. Specifically if you are in the group that has requested more podcasts of the longer distance variety. I stopped at 5k, but there are training plans for 8k and 10k and quite a few of you are fiending for podcasts to help in your training. I have said before that I would have no problem creating a new set, and looked for feedback, and never really got any.

So, if you are one of the visitors that is interested in this, I really need you read this entire post and comment below, so I can figure out how to do this for y’all.

About a year ago, I wrote about how after I got to Week 9, I just kept repeating it week after week. That meant I was just doing 30 minute runs, not increasing my workload, and thus, not challenging myself further. I actually did get some feedback in that post and was directed to Gateway to 8k and other similar training programs. So, that’s not the problem.

Thing is, I don’t know where to jump into any of those sets. Also, I don’t monitor BPM. All I deal with is run/walk intervals.

So take the Gateway to 8k program [LINK]. Week 1 looks like this:

5-min. warmup @ 132-137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
5-min. cooldown @ 137-132 BPM

The whole BPM thing throws me a little. Is the lower number, 137, supposed to be a walking interval or just a little slower paced run? Also, doesn’t it seem that, after doing a full 30 minute run (Week 9 of c25k), that this run would be taking a step backwards? Should I start a little further into the program instead? These are the questions I ran into last year when I was asked to consider making more podcasts. I figured that since more people are commenting on the site, that now would be a great time to bring this up again.

(Likewise, the Freeway to 10k outline can be found here.)

If someone could chime in and “break it down” for me, that’d go a long way towards me figuring out how to hook everyone up! I know I’ve already said I would create a new set of podcasts, to train for the longer races, and I will. I just need a little direction! Please?