Running podcasts for C25K graduates

Use the panel above to download the 5K+ podcasts and take your running to the next level.

Each 5K+ podcast provides a structured run with running music and coaching to develop your running technique, speed and stamina.

The podcasts were produced with sports music experts AudioFuel, who specialise in music to help you run faster and for longer.

The music has a beat to match and drive your stride when you run to increase your performance and make your running easier.

Research shows listening to music while exercising can also reduce your feeling of effort and tiredness by up to 12%.

As a Couch to 5K graduate, you may be missing the structure of the programme and your routine of three runs a week.

The 5K+ series is designed to motivate you to keep running regularly and develop your running ability further.

• Download 5K+ Stepping stone podcast, a 30-minute continuous run designed for recent Couch to 5K graduates.
• Download 5K+ Speed podcast, a 16-minute run alternating fast and slow sections specifically designed to improve your speed.
• Download 5K+ Stamina podcast, a 35-minute run with music to keep you running at a faster pace for longer.

Each podcast includes a five-minute warm-up walk and cool-down walk to ease you in and out of your running session.

You can use these podcasts in any order and keep using them regularly to build up your speed and stamina, and maintain your fitness.