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 that 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.

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, stamina and maintain your fitness.

Coaching tips and motivation are provided by Laura, who also lent her voice to the NHS Choices Couch to 5K podcasts.

Laura says Couch to 5K got her into the habit of running three times a week and after graduating from the programme she wanted something to keep going.

“Having the structure of the Couch to 5K plan was really helpful and having designated ‘running days’, meant I couldn’t make excuses.

“If you’re anything like me, you’re missing the structure of the Couch to 5K programme and looking for a new challenge to keep you motivated.

“These new 5K+ running podcasts will help you stick to your running routine while taking your running to the next level.

“When I graduated, I started to map my runs and I realised that I was running less than 5K in 30 minutes.

“I think this is common among Couch to 5K graduates. So my first aim was to speed up and achieve that ‘5K-in-30-minutes’ target.

“I did this by using the same music playlist and the same route on every run – to keep track of how fast I was going – and to know if I needed to speed up.

“These new 5K podcasts do a much better job of this – and feature some great tips for improving your running style.”

Page last reviewed: 31/05/2014

Next review due: 31/05/2016


How helpful is this page?

Average rating

Based on 58 ratings

All ratings

Add your rating


The 11 comments posted are personal views. Any information they give has not been checked and may not be accurate.

Lovely Lotty said on 22 June 2015

I have done W4 on 3 occasions and am still finding it as hard as the 1st time, is there anything I could think about or try differently that could help?

Report this content as offensive or unsuitable

Alfathebabe said on 18 April 2015

I've been doing the C5K for some time now, I added on and ran for 40 mins last night, I used the cooldown of week 9 and warm up of week 8 just so I had some music to run too plus I knew where I wanted my jog to end I would love to see C10K.
Distance last night was 9.79 k/m (with 5 min walk each end) in 54'53",, How good or bad is this?

Report this content as offensive or unsuitable

SueLynn said on 21 October 2014

I completed the C25K at the beginning of August this year. I did not find it easy but I pushed on through just to prove to myself that I could do it. Whilst I didn't 'enjoy' the process and still don't 'enjoy' running I have continued to run 2/3 times a week. Unfortunately I have more bad runs than not sometimes only managing to run for 15 minutes and feel like I'm going backwards. I also have a continuous mental battle to keep going and don't seem to be able to switch off. I want to continue running and want to get to the point of looking forward to going for a run. I do suffer with fibromyalgia and I wonder sometimes whether this has an affect. I have an abundance of encouragement from friends, family and work colleagues.
I am determined to stick with it but would really appreciate any tips anybody could offer.

Report this content as offensive or unsuitable

highwaycrossingfrog said on 29 July 2014

I have just tried the Stepping Stones podcast and found the set running speed much much too slow. Even the top speed of 160 foot strikes per minute seems impossibly slow - more of a fast walk to me. I was running faster than suggested and it felt like a slow jog rather than a run. Maybe it's because I have short legs! I think my natural speed is more like 180 bpm. I run at about 9.5k per hour usually. I recently completed a 5k race in 33:05 and was hoping to get below 30 minutes. Perhaps the Speed podcast will help.

Report this content as offensive or unsuitable

SumoJim said on 21 November 2013

if your looking for a 5k race to work towards, I'd recommend that you check out which lists UK running events.

Report this content as offensive or unsuitable

Reebinoc said on 25 May 2013

If you follow the speed program, will you be able to complete a 5k in twenty minutes?

Report this content as offensive or unsuitable

Tld3boys said on 23 February 2013

Ditto to 10k!! Did skip week 6 but felt strong enough to go straight to week 7. Now graduated and looking to increase to 10k. Totally motivates me to get out there 3 times a week!

Report this content as offensive or unsuitable

hecr said on 20 November 2012

when I run my 5k at 7.5 k hr my pulse reaches 150 /min , but I am not breathless. I am 60 years old ,do not suffer from high blood pressure etc , is it safe for me to continue to run when my pulse is belting along like this ? any running doctors who can advise ?

Report this content as offensive or unsuitable

OnMyWay said on 23 September 2012


I have just finished week 6 of the C25K. A huge thank you to everyone that helped create the podcasts. They are such a life-changer.

It would be greatly appreciated if you could also make a 10K podcast series. I (and I bet loads of the C25K graduates) could definitely use one upon "graduating" from the C25k and C25K+ series.

Thanks again.

Report this content as offensive or unsuitable

George A said on 25 August 2012

Cheers for that!

Report this content as offensive or unsuitable

rocamorro said on 05 August 2012

10K please... :)

Report this content as offensive or unsuitable

Find a Race

Ready for a challenge? Of course you are!
Enter your location below to search thousands of races and find the right event for you.

Powered by Find a Race

NHS Fitness Studio

NHS Fitness Studio video workouts enable you to get fit for free in the comfort of your own home

Running to music

Running to music can help you run more efficiently and for longer. Find out how to create your own playlist

Chrissie Wellington's running secrets

Ironman world champion Chrissie Wellington reveals her running secrets

Interval training for runners

Find out how you can use interval training to improve your running speed

'I love running to music'

Justin took up running after a long break from exercise. He tells how music has improved his running

'How I caught the running bug'

Aimee never enjoyed exercise until she started running. She tells what keeps her going

Get running with Couch to 5K

Our C25K plan is designed to get just about anyone off the couch and running 5km in nine weeks

Strength and Flex

Download our Strength and flexibility podcast series and get a free personal trainer