Feels a bit presumptuous to be writing in this forum but I completed C25k a week or so ago and I’ve done 4 consolidation runs so far. This is the advice I’ve had so I’ve followed the app talking me through week 9 runs to complete 30 min runs. (Spell check just changed ‘runs’ to ‘wins’ - I quite like that!).
My problem is I find this quite boring. I’m no longer moving on and, worse still, I have no idea how long I should consolidate before I try to push myself on. I’d love to get strong enough to do a 5k Park run. At the moment I’m running at snails pace and usually feel I could go a bit further but don’t.
Any advice please?
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Rabbit561
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Massive welcome and you are absolutely in the right place. No need to feel like an imposter!
You’ll get different views on this because what comes after the Couch to 5k programme isn’t set in stone. I moved straight on to the magic plan, partly because I absolutely hated running for thirty minutes and found the long runs with no variety really boring-just like you!
You could absolutely move on to a different programme. The Couch to 5k app doesn’t talk about consolidation at all, but it does have some advice about building slowly. That’s worth looking at if you haven’t already,
Over on Couch, there’s a post with a build to 5k, or the time based magic plan has worked really well for lots of posters here.
If you like guided runs, Nike Run Club app is cheesy marmite but I found really helpful in moving on from having a commentary to suddenly not. It’s free so if it’s not your thing, nothing lost.
Pace tends to come with experience. When you graduated, did you unlock the “Beyond Couch to 5k” section of the app? That’s got some new runs including an interval based speed run. Doing one slightly faster run a week (Nike Run Club is great for these) can help.
You’re at an exciting and scary point of your run journey if you’re anything like me! There’s not one clear path ahead but you’ve got loads of options and the main thing is to find your joy in running. That’s what will keep you going long term. Well, joy and squats!!!
You might also like to join our weekly quest where you set your own goals. Hosted by the lovely Folkylass this time! Here’s the current one for an idea of what goes on…
There’ll be a new post coming soon for week 2 and it’s never too late to join in!
Hope that’s not information overload! Ask any questions and share your thoughts. It’s just great you’ve found your way over here and we’re glad to have you!
Thank you so much for all this information. I like the look of Roseabi’s plan. I am nervous of pushing too fast as I’ve had injuries in the past from doing that. I might try increasing by 2 minute increments. The idea of some shorter runs also looks quite exciting as I could try to go a bit faster in them. And just in practical terms too, just being out for 30 minutes would fit into the day quite nicely sometimes.
Brilliant ideas so onward and upwards and should do more squats 😀
I think once you’ve had an injury, the mental impact stays with you for a long time-that’s certainly been my experience. Taking it steady and cautiously is a good plan. Speed runs are just there if you want to try that sort of thing-by no means compulsory but potentially a lot of fun! I love them. Most of your runs still stay at a conversational pace though-that’s how the elites do it too! 80% slow to 20% fast is often suggested as a sensible limit.
My minor silliness about squats cones from when I was injured and I saw a physio who basically told me if I wanted tk carry on running in the way I enjoyed, I’d need to take staying strong a bit more seriously. Luckily that seems to be working and I’ve found some nice classes at the gym that I also enjoy. It might be worth thinking about some strength/flex work if you’re not already doing that, but things can take shape over time and there’s no rush to suddenly add in a whole load of new things.
Shorter runs are great! I love a twenty minute run-I think that’s my favourite short time to be out for…long enough to warm up properly but short enough that it doesn’t eat into the day!
I’m already doing Pilates classes and some tai chi. Seen a lot recently about how good squats are for you and also were recommended by a physio I saw with knee problems a year or so ago. Just need to do them even more!
MissUnderstanding has already given you super advice and suggestions.. I remember feeling slightly nervous when I went to Bridge, for the first time many years ago..
Slow and steady as you go and remember that, the more you run, the more it evolves and suddenly you find yourself going father and further... who would have thought it!
Short tuns are super;;;I am loving them right now... and sometimes just a short burst at the end... is hugely satisfying!
You've had great advice already....as to squats, a few years ago someone on here suggested 10 squats a day, do them while brushing your teeth, so I did! And wondered if I could get to 10, I carried on, then did 10 while the kettle boiled and 10 here and there throughout the day, now, I have and I can do 100 straight off on a good day, but it's boring.....so I do 10 here and there and do some of them holding weights too, The NRC app has some great shorter and longer runs to mix things up and keep you interested/ motivated
That’s some amount of squats SueAppleRun. I tried balancing on one leg while brushing my teeth for a while (supposed to help your balance) but ended up with toothpaste everywhere so stopped. Well done for managing squats while brushing.
The advice I’ve had is really helpful. Thanks to all.
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10k consolidation
23rd Consolidation Run
Consolidation 10
I’m still here!! 
Quiet consolidation run 
