Consolidating: 'Beyond C25K ' or NHS 12 week plan?

[RunByTheSea64]

I would be interested to hear views on ways to consolidate without risking injury, for this 64 yr old newbie runner. I had assumed the Steve Cram 'Beyond' podcast was next, and have been repeating the first 2 runs + parkrun, still with rest days. But noticed yesterday the NHS 12 week plan doesn't use these interval runs until around week 12, but uses 3 x 35 mins runs/week, which sounds a big stretch to me! What do/did you people out there do at this stage (started in Jan)? Thanks

[John_W Graduate10]

If you've been consolidating with 2x 30 mins + a parkrun each week and assuming you're doing the parkrun in 30+ minutes, then why does 3x 35 mins seem a big stretch?

[RunByTheSea64 in reply to John_W]

Not 2 x 30 mins + parkrun! 1 x 35 mins at varying speeds, then 1 x 16 mins intervals, then parkrun. I haven't looked at the NHS 35 mins runs but wondering if they're intervals or one speed?

[John_W Graduate10 in reply to RunByTheSea64]

I think you'll find 3x 35 mins a week, done as continuous (ie no walking breaks) runs will be absolutely fine as long as you pace them properly.

[RunByTheSea64 in reply to John_W]

Thanks John, I've managed to run without breaks so far so I'll keep trying

[Yesletsgo Graduate10]

When I finished C25K I did 30 minute runs for a couple of weeks then discovered the Nike Running Club app. It's free and you don't need to buy Nike stuff 😁It has loads of different guided runs so you can find which ones you like most.

The main thing is to keep learning, keep challenging yourself and most of all enjoying your running!

[RunByTheSea64 in reply to Yesletsgo]

Thanks I'll have a look at that

[MissUnderstanding Administrator Graduate10]

How long is your parkrun taking you? It’s sounds like you’ve already been doing some great post c25k running.

It’s really personal what works after the formality of the couch to 5k programme. Theres no one right way to go which is why there’s variation in the plans you’ve found. That’s part of the difficulty-it’s about establishing how you want to run in a way that’s sustainable and fits your goals and lifestyle.

After graduating, I wanted to continue with structure so I went straight on to the magic plan to build to 10k. I liked that because it has a variety of runs each week and I did the shorter one as intervals or at a faster pace. That meant my long run distance grew, but that’s in no way compulsory.

I really rate the Nike Run Club app and have been following their new(ish!) 10k programme which has been a lot of fun. They’ve got loads of different guided runs available. You’ll see many of us using them here. They’re quite marmite though and if they’re not your thing, it’s free and easy to delete!

In an ideal world, what would you like your runs to be at this point in your run journey? Do you want to try faster runs? Do you want the consistency of the same run each time? Do you want to try new routes? Fancy some hills? Do you want to enter an event?

There’s absolutely nothing wrong with continuing to run 30 minutes twice a week with a parkrun if that’s what you enjoy. Maybe mull it over on your next run. There’s no rush and you don’t have to commit to this pattern forever.

Good luck with whatever may come next, and looking forward to hearing what your runs bring!

[RunByTheSea64 in reply to MissUnderstanding]

Thanks that's all really helpful, and another recommendation for the Nike app so I must try it. My first parkrun was 32.5, second one 35.5 (partly due to an essential diversion 🙂) Onwards and onwards, I'm enjoying the journey and amazed how it's so helpful in building overall resilience in life generally

[MissUnderstanding Administrator Graduate10 in reply to RunByTheSea64]

Ah fab! It sounds like your parkrun has essentially been another stamina run. I don’t think you’ve got anything to worry about by doing more of those 35 minute runs.

Enjoy NRC. There’s a great variety to choose from. If you want any recommendations, put up a post and I bet you’ll get some good ones. Have fun!

[Gthants 60minGraduate in reply to RunByTheSea64]

WOW that's fast!!

[Gthants 60minGraduate in reply to MissUnderstanding]

This is a typically super-helpful reply!

I have used NRC often since graduation and still dip in and out. Currently using the magic plan to build up the time time I can run for (and distance will obviously follow from that). I was not running at all this time last year and I have had a couple of injuries, but (when fit) am now up to 50 minutes running once a week, with two other shorter runs.

RunbytheSea - you're only a couple of years older than I am, so take the process nice and easily and three varied runs a week shouldn't be an issue. The key thing for me is making sure I stretch and exercise both before and after each run - without fail, and including in the open air before and after ParkRun.

Good luck!

[RunByTheSea64 in reply to Gthants]

Thank you, yes I'm quite diligent with the post run stretches but haven't done anything pre-run apart from 5 minutes fast walking at the start.

[Gthants 60minGraduate in reply to RunByTheSea64]

I do these:

runnersworld.com/health-inj...

[RunByTheSea64 in reply to Gthants]

Thank you, that's so helpful! 😊