Struggling with consistency on consolidation runs

[GardenGnome12]

Good morning to all you lovely people.

Hoping you will share your wisdom on consolidation runs. I am struggling with consistency on my consolidation runs. For example, on Tuesday I ran with my son and completed a lovely 30 minute run of about 3.5k then yesterday I ran exactly the same route by myself and after 23 minutes was exhausted. When I looked at run keeper my average pace was 20 seconds quicker than Tuesday - argh! Every time I run by myself I seem to go too quickly even though it feels the same to me until I run out of energy. Any suggestions gratefully received.

[dijep Graduate10]

Have you tried the C25k stepping stones podcasts there are 3 covering different aspects of running and I found the stamina one helped with pacing. If you Google "C25k stepping stones "you should find them. Also a lot of people run to music choosing tracks that match their target pace.

I remember exactly the feelings you are describing but you will find your way it'll just take a bit of time.

Good luck you'll get there happy running 😃

[GardenGnome12 in reply to dijep]

Thank you dijep I will have a look for the stepping stones podcasts. Have tried listening to various different things music wise and so far not quite found the right thing but I'm sure that I'll get there. Glad to hear that I'm not the only one to find this bit tricky. Happy running!

[Roxdog Graduate10]

This is not at all unusual. You are still a fairly new runner and it takes a while to consolidate those 30 minute runs and build your running legs. Certainly the stepping stones podcast a can be useful, but any form of mixing up your runs by trying new routes, or changing your routine can help. I was a bit lost post graduation and changing routes helped me a lot.

The other thing which sometimes happens is that graduates unconsciously speed up. Keep it slow and steady. I'm sure you'll get a lot more tips on the forum. Good luck.

[Ant50 Graduate10]

I know it’s really hard, but try to slow down. I made a conscious effort to slow my consolidation runs down and it’s made a big difference. However it’s not always easy to slow down as it can feel odd to begin with. Not sure if you track your runs at all with a Fitbit or something else, but if you can check your average pace after 1km it’s a good indicator of whether you need to slow down further. I know everyone is different bu I added about an extra 20-30secs per km to my average times to get to a slower pace.

[Hidden]

Don’t worry too much about consistency during consolidation. Your runner’s legs are still very new and every run you do at this stage will be helping to build strength and stamina, but will also be teaching you about yourself as a runner.

Every run is different and many things can affect pace: hydration, rest, temperature, environment etc. The key thing is to enjoy these consolidation runs and accept them for what they are. Keep aiming for 30 minutes but don’t be too disappointed if you run for 23, just adjust your pace next time. Choosing to consciously slow down can feel awkward at first but the benefits do pay off if you stick at it; chances are that you will happen upon your “happy pace” that will have you running for miles once you are ready to step up your distance.

Good luck 😉

[RacingintheStreet Graduate10]

Great post , after 12 consolidation run I’ve just started the Magic Plan ( day 1 ) .

Chose to do distance but like that set off too fast ( pac3 all over the place as I tried to slow it).

I just won’t cover the distances if I do this so I’m thinking of swapping to time.

Pace is my nemesis 😂😂