Can anyone help me find a podcast to get me from 5k to 10k?

[stilllearnin]

Hi, I finished couch to 5k before the summer. I used the NHS podcasts with Laura and I really want to train to 10k now. Last time I did this (2 years ago and 2 stone lighter ) I just added songs to the last podcast but there has to be a better way.

I have googled but cannot find anything that seems to work. I run with a relatively ancient ipod touch - I can download from itunes. I can download apps too but the memory is quite limited on my machine so some won't install. I'd love a weekly program and I would prefer not to use my own music as it usually doesn't have the bpm. I have managed to download the podrunner freeway to 10k but the music is way too banging techno for me and also it starts with running intervals of 4 minutes which seems a bit daft (blimey I'm fussy!).

Anyone got any ideas for me please?

tia

I used Mapmyrun to work out where I needed to run to in order to do 5/6/7/8/9/10km, and then just ran to my music. Add 1km a week, run 3 days a week, and thats about it. Or Womens Running mag often has sensible plans.

As I got to the 10k, I bought myself a Forerunner10 gps watch which does the timing and where I've been.

There are podcasts called Bridge to 10k which I think are similar to Laura (although probably a bit less like having a mini cheering squad in your ear!). A friend of mine used this - it worked - but she did say it was quite hard going and that she had to slow it down a bit to avoid injury.

I think my plan, when I get there, is to do one 30 min intervals, one 5k and then one long run per week - trying to increase a km at a time on the long run.

Good luck with the next step!

Thank you. Looking at my time I think I'll do an interval, a 5 k and a longer run too. I realise I have been procrastinating on progressing and really I should just add more and more to my route. I'm off to play with map my run!!