I am working my way through roseabi's wonderful bridging plan at the moment. I reached my first 5k during the 40 minute run last week.
When I set off for my longest run of the week this morning I planned to repeat my 5k run, although roseabi had said that by this stage I may not feel the need to repeat the weeks. The route is through the woodland and commons near my home and it is a beautiful place to run. Last week I finished with plenty spare time for my 5 minute cool down walk, so I thought that if I felt okay today I might continue to do 45 minutes.
When I got to 40 minutes I was within a few seconds of last week's 5k time and my legs had found their happy pace, so I decided to continue to 45 minutes. When I reached 45 minutes my watch said I was at 5.6km. My legs were still happy so I decided to go for the 6km, which I did in 48:31 mins 😃!
Last week I was delighted to run my first 5k and never for a moment did I think I'd follow it with a 6k the week after. I am mindful not to push too far too soon, so my longest run next week will be 50 minutes, no matter what. This running malarkey is just great 😃 🏃♀️!
roseabi put the plan together for a few of us who needed help getting to 5k during consolidation. Her plan is a stepping stone to the timed version of ju-ju's Magic Plan, as roseabi's plan gradually merges into ju-ju's and then you can work towards running for 60 minutes. Everyone who started out on the plan has reached their 5k and some have gone on to 60 minutes now too. The link below will take you directly to the chat in the May Consolidation Club post where roseabi wrote it down for us. Good luck!
Thank you. It was great to feel that I still had something to give, but I'm glad I reined myself in and didn't go any further. I shall give my legs a few days rest now and some nice yoga stretches too 🧘🏼♀️😊.
What a great run Delly-dot 😀 I often find the further I run the more my legs get into a groove and find their happy place! Those extra few minutes to 50 will be really enjoyable. I bet you didn't think you'd be running for 50 minutes at the start of the year! You're doing great, keep it up 😊
Brilliant run Delly D! When u think about the 10%rule I think you're fine to extend slightly. You are wise to take a couple of rest days now. I went out yesterday for a short run with just one rest day after doing 60 mins and it was not great. So 2 days break after the long run for me now. You are close behind me - at your speed you're going to be at 10k in no time!!!
Thank you 😊. I agree with you about the rest days - I will definitely take a couple of days rest after the longer run and more if I need to (sometimes I can't avoid it). I think my legs will appreciate a bit of yoga later too before bedtime 🧘🏼♀️😊😴.
I've got as far as printing off the magic plans. I was going to go out tomorrow but I've had a bit of a tiring and stressful day so I'll see how I feel. But I'll certainly be over next week 😊
Great that your legs found their happy place I wish mine would. Managed 35 minutes on Thursday but very slow after my trip last week. Hope to get to 5 k in the next few weeks though. Happy running 🏃♀️
Brilliant - well done on reaching both 5k and 6k in VERY respectable times too🤗🤗🤗🤗🏃♀️🏃♀️🏃♀️👍👍🎉🎉🤩. I think there must be something in the air today, as I have just managed my first 5k and fastest run this morning, 3 months after graduating! You have inspired me to join with Roseabi's plan now, as my mojo was definitely struggling out there!! Hooray for running 🎉🎉.
well done. fab progress. Im not doing so good. graduated last week & my next 2 runs were the 1st 2 Ive bailed on. 1st I stopped at 2k (14mins) and 3k (19.5 mins) as really struggled on both - just feels tougher at the moment. hoping to get a 5k in on Sunday - child care permitting.
& keep up the progress, you'll be at 60 mins before you know it.
Hold on in there. Post graduation can be a strange time as you come down from the graduation high and the safety net of the guided runs goes which can leave you feeling a little in limbo land. I decided to ditch the app and ran tech-free for a few runs. It was the start of the lockdown so it was wonderful to just enjoy the peace and quiet and it was a refreshing change. It was just me and my very normal wrist watch.
Your last couple of runs still count - you achieved good times and got up off your couch, so be kind to yourself 😊. Try to take the pressure off yourself and just head off out on your next run without a plan and see where your legs take you. Keep remembering the reasons why you started C25k and relax into your run. Good luck.
Thank You - good advice. It's obviously not a physical thing - I ran every run for 9 weeks sticking to the programme and never failed once. It's a mental thing - a post graduation blue phase.
I'm running tonight. working away so just going to get out somewhere new (and forgot my ipod so it'll be me and my breathing), hope its not too hot out there. I
well done you - its great your legs have found their happy place. Maybe you could send me a pic of the happy place and I can show it my legs - they've no idea what that looks like yet..... good luck with the 50 mins and stay safe..
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
week 2 begins! 
