Consolidation run number 3... any suggestions??

[Mum22boys]

I am off out to do consolidation run no 3 in the morning. My original plan was to do 9 approx 30 min runs. My first two I've run for 31.5mins to run 4k.

But I'm just wondering about possibly mixing things up a bit in the morning and wondered if anyone had any suggestions, particular runs they like doing? Toying with a speed / interval run but wonder if it's a bit too soon...

TIA 😊

[SueAppleRun Graduate10 60minGraduate]

You could do some Nice ke Run Club runs, the get started collection has a first speed run and isn't too taxing, just remember to pace yourself and not go flat out

[Mum22boys Graduate10 in reply to SueAppleRun]

Ooo thank you 😊 I've just downloaded it so think I'm going to give that a go in the morning 🏃‍♀️ definitely take it steady!!

[Folkylass Administrator in reply to Mum22boys]

That’s an excellent idea ! The NRC runs are brilliant. and I agree with SueAppleRun ,they’re not too taxing. Just what you need when you are consolidating. Take it nice and easy ,keep it simple and don’t over stretch yourself too far too quickly. Let us know how you get on 👍🏃‍♀️🏃‍♀️👏😂

[Annieapple Administrator]

🍏 I am exactly where you are atMum22boys.. I started NRC after 3 consolidation runs & loving it!

[Frankenfoot23]

You can have fun with it now You can try changing your routes, maybe a different time of day, and do throw in some shorter runs too. You don;t have to run for 30 minutes just because you can. Some shorter runs will also help like 15 or 20 mintes - and there are some great ones on the NRC app. Speaking of that, everyone seems to like Coach Bennett so his runs are good. Also I really like the headspace ones. They are very chill and get you thinking about things. Good luck!

[Mum22boys Graduate10 in reply to Frankenfoot23]

Thank you for all the recommendations 😊

[MissUnderstanding Administrator Graduate10]

I agree with everyone! The Nike Run Club app is brilliant for getting started with faster runs. You can always take it steadier than suggested-I think a lot of us go too fast when we’re new to this sort of running. You can skip the last interval or two if it’s too much. I’ve done that a few times. Fartleks are supposed to be run all the time but with intervals, it’s absolutely ok to walk or stand to recover in between-I always do that! The really good thing is that all their speed runs are done on effort not how fast you’re actually running so anyone can do them and you can do them again. The disadvantage of the NRC app is there’s no five minute warm up walk or cool down walk on the guided run so don’t forget to add those on.

Keep your speedy runs to no more that 20% of your weekly running-most of your runs should still be at the lovely, conversational pace from couch to 5k. That’s what even elite runners do.

The main thing is to have fun! Can’t wait to hear how you get on.

[Mum22boys Graduate10 in reply to MissUnderstanding]

I must admit I assumed I'd be slow jogging for for the minute sections between the intervals... he suggested stopping.. I walked, felt better than just stopping. Really enjoyed it though

[MissUnderstanding Administrator Graduate10 in reply to Mum22boys]

I thought the same which is why I mentioned it! Those walking breaks are golden!!! Sometimes I set myself up with a little water station and a towel which is a nice recovery treat if I’ve got very hot during the running sections.

[Annieapple Administrator]

Excellent advice & exactly right about needing to add in the walks.. I usually download the run as I am leaving the house but don’t press start.. do warm up walk & then press start ..

[Mum22boys Graduate10 in reply to Annieapple]

I'm a bit obsessive about doing the warm up and cool down walks... when I was doing parkrun about 3&1/2 years ago I would even walk to and back from parkrun just to ensure I was fully warmed up and cooled down 🙈