Transition from c25k to b210k - 5km consolidation first?

[Lordi]

I will soon graduate from c25k reaching 5km sometime during week 8 of that programme (I run 5.5 to 5.9 min/km). Should I do 4 or 5 consolidation runs of 5km before starting b210k and its reintroduction walk breaks etc?

[Oldfloss Administrator Graduate10]

Two weeks of consolidation of 30 minute runs...shorter distances, longer distances, different routes etc...also give the C25K+ podcasts a try... they are challenging and good for the discipline in our running.

The running legs, as one of out most awesome runners, reminds us, are still growing and stamina and strength have to continue to develop too, before those longer runs.

[Lordi Graduate10 in reply to Oldfloss]

c25k+ podcasts..ok will take a look.

[ju-ju- Graduate10]

It depends on how you feel, and I can see you are naturally quite fast. I just continued till I got to 10 after graduating but everybody is different. Think about what you want to achieve. A period of consolidation is good, but alot of people need a focus and become disillusioned after such a structured programme to then go to nothing! Just obey the 10% ruke whatever you decide to do

[Oldfloss Administrator Graduate10 in reply to ju-ju-]

Great advice. Ju... I am just naturally slooooow!

[Bazza1234 Graduate10]

I think a lot depends on what your ultimate goal is - or whether you even have an ultimate goal. Because , if your ultimate goal is simply to run a certain distance, then reaching that goal too soon is, in my opinion, not necessarily a good thing. I am starting to see instances where people have reached their goal - and are now a bit lost without direction and stopping running. If you ultimate goal is really a fitness "thing", then I would recommend very slow advancement. You can even go backwards a little - most here over the years have considered increasing distance to be maybe the "only" advancement - but there are other things to do. You could consider running shorter distances faster!! For example, think about this 8 week one Mile running plan running.competitor.com/2012...

[Lordi Graduate10 in reply to Bazza1234]

Yes, I think I understand where you wise-heads are coming from. I'm new to running (55 years old, and I think the last time I "ran" before c25k (apart from a quick burst in the cricket outfield) was in a Xcountry race at school in 1976!). Have not really got a plan as such, just drifted into running as a more intense way to burn off some calories and keep fit. My first love is hiking (long distances) where I can cover 1000km in 25 days. As such it's my plan to stay fit in the winter with running and do walking in warmer months. I would like to bridge to 10km tho and maybe train for a half marathon later in 2018.

[Bazza1234 Graduate10 in reply to Lordi]

Interesting re your long distance hiking. Could you imagine long distance "running" in your future. I put the word running in inverted commas because these ultra long distance "runners" do a lot of walking and even carry hiking poles - but they do "run" . Anyway it looks like long distance of some sort is in your future running career so 10K is the next stop

[Lordi Graduate10 in reply to Bazza1234]

The walks I do are local training walks of around 30km but then I go to Spain to walk the long distance paths there (Camino de Santiago, various routes). I have seen people run/walk some of these routes (same as 1 month of half to full marathons each day almost). I've slimmed my warm weather hiking kit down small enough to fit in my Osprey Rev 6l running pack so who knows? I might decide to run/walk a few stages next year ( Via de la Plata Feb/March Seville to Santiago). Good idea Bazza!

[Cornet-Carolyn Graduate10]

Wow you're quick! I would do consolidation runs for a few weeks. I tried different routes, distances and times but no longer than week 9. Good luck 👏

[misswobble Graduate10]

I would do C25k+ podcasts thoroughly while starting on juicy Ju’s 10k programme

Speed is not important in any of this stuff! It’s all about finishing the session . So go steady!!!