My consolidation experience.

[Tbae]

Having completed the C25k programme some weeks ago, I then experienced a much busier few weeks , at least it felt that way.

I spent sometime exploring different coaches, their ideas, tips and training regimes.

I have come through a sticky patch, that saw me running at 50-55 minutes for 5k for several weeks.Partly due to being under par and also trialling some of the running form and breathing tips.

Good thing having set myself the challenge to complete 5k minimum distance every alternative day, I put in the time and concluded that I had to give sometime to try and improve my pace.

Having been round the houses I have concluded that Laura’s 5k+ podcasts are just a no brainer.Laura is with you all the way coaching you and you do not have try to remember what you have read.What a treat and reward whenever you are ready to use them on completion of the C25k programme.

I have also consolidated my warm up and dynamic stretching preparation routine by using 5 exercises from Carol Ann during my 5 minute warm up walk,before I then go with Laura and her warm up and introduction.As a detail, Laura’s podcast gives you the option to start straight with her run.

For preparation I also found and singled out Yuri Elkaim’s dynamic flow combination exercises video.

I wish to try and get more flexible and pursue these including the 90 day Burpee challenge.

I also trialled all the breathing stuff and simply do everything now when I want , but really have settled at present in ignoring it.Concluded that my inspiration, dissipation and expiritation is adequate to support my pace improvement ambition at present.Unscientific assessment.

I am pleased that I am doing more than the NHS guidelines in strength,impact running and other cardio.

I simply just alternate run days and strength & cardio & repair days repetitively.

I have given myself around three months to try and pick up my pace from currently 45 minutes for 5k to maybe the elusive 30 minutes.

As a novice runner it is all win win, pace improvement or not , just the sheer enjoyment and fitness reward of being able to run 5k everyday eventually and only after the required preparation build up.

At my stage in my running journey it is simplified, no substantial pace improvement then no pursuing endurance distances,at this time my preference would be just to run 30k per week, 6X5k.

Our journeys are uniquely different.

Thought I would post this as I certainly found , and as advised by the Administrators and forum graduates,enjoy this consolidation period and take your time to decide what sits comfortably with you.

All very enjoyable and made easier by the forum support and everything C25k HealthUnlocked.💫🏃‍♀️🏃‍♂️💫

Sincere thanks.

[over61andstilltrying Graduate]

Sounds like you are finding plenty to work at post graduation. I hope that you continue to enjoy your running journey.

[Tbae]

Thank you and all the very best to you also.

Keep smiling and keep enjoying.🌟👏👏

[Jullaly Graduate]

for me its week 6 done this morning ..and I always look to you for advice and support for up coming weeks, thank you

[Tbae in reply to Jullaly]

Very well done following a difficult time.

You have all these lovely continuous runs now in weeks 7-9 and your podium.

Bit like being on a high ridge looking at your C25k summit and moving ever closer.

Enjoy it all and every ongoing summit you choose thereafter.

Keep smiling and enjoying.💫🏃‍♀️💫

[Jullaly Graduate in reply to Tbae]

Thank you, Im finding I can run for the length of time ok, it was 25 minutes this morning but I have to conquer hills in this area so I'm looking to build the stamina to keep facing them

[Tbae in reply to Jullaly]

You are going to so benefit from your C25k programme and your hills.

Building your running body slowly, so even more important to not think about any pace ambitions, and just keep with your happy pace, slow and steady.

It is maybe helpful to know your own pace however, so you can self monitor.

Found this little tip recently, having finished my C25k, just like taking your pulse.🤔

When you are running count the number of times your right or left foot kisses the ground over a 15 or 60 second period, x8 or x2 and that is your cadence or steps / min.

Adjust yourself as required.On the flat, uphills and downhills , whatever.

Only a little guide, got to be simple.I have not got any techie gear,🤔🙈😂😂

Keep smiling and enjoying.💫🏃‍♀️💫