Looking ahead to graduation...

[Ivegottheruns]

I'm only getting onto the last run of week 6 next and from there on it will be increasing the long runs, but I'm optimistically looking ahead to the finish in a few weeks...! Can't really believe it!

I see people talk about consolidation runs for a few weeks after graduation and I'm just wondering about them. I may find my current slow pace is easy to maintain but if you run 3 weeks of consolidation should you be rigidly trying to keep to the same pace and not increasing at all? For me as I'm running on a treadmill currently that's easy to engineer if thats the best idea, but I'm imagining that when running outdoors it is harder to control and could be more a case of continuing with the same perceived effort rather than pace.

I'm thinking I may try to edge up my pace a little after graduation rather than my overall time running. It's just that I don't have a lot of free time around my young family so sticking to a half hour run feels more sustainable right now. One day I'll actually be able to leave them all to their own devices and get out but that seems a distant dream right now!

[Annieapple Administrator Graduate]

🍏Run the run you can is a saying of coach Bennett on the free Nike Run Club App. There are great 30min guided runs to keep you inspired! Well done for finding running time in the midst of family life! The idea of consolidation is to keep up the running habit 3 times a week, to strengthen mental resolve plus your legs and lungs etc. it’s a guideline so you don’t do too much too soon and risk injury. Always ease into your run and run comfortably and slowly for the first half and then you can bring it home more strongly if you wish. Explore the App!! Enjoy your longer runs and we look forward to your graduation in a couple of weeks! 🎶

[drl212 Graduate]

Everyone's goals are different. I'm on the third week of the consolidation plan which is 20, 30, 40 min runs. I run outside and just go with the pace that I'm comfortable with without really thinking of it. I think I would like to continue for longer runs, so I may try a 10K plan - as able considering work/home schedules.

I have to say, I didn't understand the value of the 20 minute run, but I really love that one as it now seems pretty easy and a pat on the back when you think back to Wk 1 or C25K.

[MissUnderstanding Administrator Graduate]

You can run by effort on a treadmill too… It’s harder with the speed right there in front of you, but you can absolutely increase the pace if you’re feeling comfortable and knock it back if you’re getting breathless. It’s a skill that takes a bit of practice but that’s how I do all my treadmill runs (unless I’m doing something speedy now I’ve graduated).

Post couch to 5k running isn’t supposed to be rigid. It’s best not to increase your distance or your intensity too quickly to reduce your risk of getting injured but that doesn’t mean ever run needs to be exactly the same. When you’ve finished the programme, a new section will appear on the app with helpful guidance and some more suggested runs, including one with intervals which are a really nice way to have a harder workout without taking more time. I think you’ll find that really useful, and there are loads of us around to ask what our experience was when we finished.

Good luck!