I graduated a couple of weeks ago and today is the beginning of my third week of consolidation runs where I run for 30 minutes every other day/every two days. My goal is to build up to 10K/1 hour runs eventually. and keep enjoying running
It still isn't very easy to run 30 minutes non-stop, some runs are better than others, so the question is whether I should keep consolidating until it gets very easy or shall I say do another week (or two/or three?) and even if it doesn't feel super easy, still start Bridge to 10K?
What was your experience with consolidation runs? How many did you do before you were ready to take it up a notch?
Thank you
Alina
Written by
Allie22
Graduate10
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Some might say that I am still consolidating, nearly 3 years later
Seriously though, I think I pushed myself to do more too soon, so that it took me several restarts on the Bridge to 10K.
In the end I gave up on Ju-ju's plan, not because it was a bad plan but because it wasn't working for me. At that time it was only based on building up the distance, which I could do but I wasn't enjoying.
I bought the Audiofuel Polyrunner podcasts which are a set of one hour sessions marked off in 10 minute intervals, at which point you can walk for a minute if you wish.
The podcasts are the same, but at 160,162, 164, 166 and 168 bpm.
Basically I worked through 160, adding 10 minutes each run until I could run an hour, then did the same with the other podcasts. By the time I had done 168 a few times I wasn't far off being ready to try a 10K race.
I still use these from time to time, in fact I have just worked through them again just to give me a bit of structure during lockdown. Today I moved on to the Audiofuel Run Free first hour podcast and propose to do the second hour then the two Run Wild podcasts.
But back to Ju-ju's Magic Plan - there are now two versions, one concentrates on increasing distance the other on running time. So see which suits you best. There are usually a few people running this programme so join in the fun.
Thank you so much for such a detailed answer and for the info on Audiofuel Polyrunner, never heard of these podcasts. Will check them out.
I am definitely feeling the rush to move on, as I find consolidation just boring, but lack of progress suggests that I should be more patient, and stay where I am until I feel more comfortable.
From personal experience I would say don't be in a hurry to move on, I found it becoming a bit of a chore. Once I found what suited me I was enjoying it more.
I know that I can run 10K but it's not really for me . I tend to run for about 40 minutes twice a week or anything upto 8k if I feel like it (I never know before I set out). Plus a parkrun or (not)parkrun on a Saturday.
But if you do find that you want to push further and/ or faster there are plenty of knowledgeable people on the forum who will be glad to help you on your way.
I did each of these at least 3 times (and occasionally still fo from time to time). But I mixed them up rather than doing one 3 times then the next, etc.
I remember that I really didn't like the Speed one the first two times and had to force myself to do the third just to get it out of the way. But surprisingly, I really enjoyed it so that wasn't the last time I did it
Everyone moves on at their own rate, I did 2 weeks consolidation then headed into ju Ju's plan at the start of a long cold winter, reached 10k purely so I could go back to shorter runs in cold weather. Now I decide on each run the distance and the route, mixing up both really helps to keep the interest so think about new routes and making some of your runs either a tiny bit longer or even cut right back to a 15 minute run which may leave you desperate to go out again. Happy running 🤗
Wow it never occurred to me but you are right, 15 minute run now would feel super short!... I suddenly feel such a sense of achievement even from this slight change in perspective.
I did 7 30 min runs then chopped a bit off my first run of the week and added it to the weekend run e.g 20/30/40 so I could reach 5k within my 90 minutes per week. I'm doing those runs for 2 weeks then moving onto the 60 minute plan
I didn’t want to go over 90 mins a week in the consolidation period x And the beauty of it is it sets you up for Ju-Ju bridge to 10k timed version. I think I plagiarised it a bit without realising 😂
I consolidated for about 5/6 runs and then I started increasing by 1 minute every 3 runs, I’m just making up my own 5k to 10k with no real time limit or pressure, I managed 6k this morning in about 38 minutes on a totally flat route. I still find it very hard and to be honest I can’t see it getting easy any time soon 😬
I'm on the magic plan and doint the timed version. I did about the same as you in consolidation then got bored as well. The magic plan gave me the structure and a new challenge that really suits me. I use the c25k+ podcasts as part of the training - the speed one for i terval trai ing on the short run and sometimes use the other 30 minute one for cadence training. I'm pretty slow but I think this has helped me.
Yes, I think I will finish consolidating this week (if I do 3 more run it will take me to 10 consolidation runs overall) and will start the 10K journey. I am really impatient
It can vary a lot between runners... I did 2 weeks of consolidation, and then went on a 5k race plan which, while not the easiest way to get to 10k, did the job for me.
The consolidation runs don’t have to be very easy... but completing them comfortably is the key. Some of mine weren’t easy... but at the end of them I had at least a little left in the tank.
There’s no pressure on the magic plan... it’ll get you to 10k/60minutes, but you don’t have to advance a week every time... in the same way a C25K repeating a week is more than acceptable. In my opinion it’s the best 10k beginners plan around, lots of the rest keep the runs the same length and even finding 3 one hour slots a week to run doesn’t work for most people.
You have the base fitness to achieve any distance, in your own time, with a good plan.
I never intended to run any more than a 5k, however, with so many people going onto run the 10K distance I decided after 6 months from graduating from C25K to have a go at running 10K, I did do a little of Ju Ju's Magic 10 but for the most part, it was 1k more a fortnight until I got to 10K, tomorrow I will be running my 10th 10K and after that, on a Wednesday my Quest for Oldfloss or any other administrator is to run 16K or a little over to make that 10 miles by the end of July, all I will do is to run 1K more a week, midweek and the 5K Virtual (not) parkrun on a Saturday, regarding the midweek 1K, more runs I'll just have to see how it goes, AlMorr will be going and running into the great unknown.
I stayed at 5km for quite a while as my head just wouldn't allow me to run any further. But during that time i did different versions of 5k. Some were forest trails, some road, flat and hilly. Tried hill sprints 😤 and 1km slow inclines.
Eventually something clicked and I began to increase the distance to 6k then 7k .
Now I'm at 8k. It's tough, and never feels like it's getting easier, but of course it is because 5k seems short now. So mix it up and the distance will come.
I did 3 weeks of consolidation runs, and after naturally managing 5k or more most of the time (5.7 my current best!) I decided to move to Bridge to 10K to give me my next goal..
I’m 4 runs in and thinking it might take me a bit longer than the 8 weeks to complete but we shall see! Going from 5 to 10 is easier than 0 to 5 apparently.
This morning on my consolidation run I just realised it will take me longer to do even the 5K.
I am still doing around 4K in 30 minutes, that technically means I could do 5k in 37.5 minutes. I guess I will just try getting to 5k instead of 30 minutes first, and then see how I feel.
It is so hot today, and I am glad I had my run early this morning
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