Consolidation Runs - Getting to the business end of proceedings!

[PaulBrad]

Just completed W8R1 so am nearing the end of this program and have been thinking about the next steps. I know we should be looking at consolidation runs, but I have a question -

The thing that has worked for me so far is that C25K has been a series of challenges which has kept me motivated - I'm really thinking about trying to step up to 10K after this but how long should I keep up with the consolidation runs (I'm seeing these as 3x30mins runs/week) - is there a recommended time period.

Also - MJ has been saying that it is not about speed it is about getting more km under your belt - I reckon there is no set number as each is an individual so - when do you know you have enough and for what?

[Jay66UK Graduate]

Three weeks is recommended as 12 weeks is said to form a habit and this embeds running as a habit on top of the 9 week programme.

I chose to make the third run of the week a growing one as I was aiming for 5k. Two 30 minute runs then a 33, 36, 40 minute run. At the end of my third week I continued my 40 minute run to Just over 43 mins to hit 5k.

Now I am running 4k in about 33 mins and 5k in about 43, so I’ve switched to doing two 4ks and a 5k for a while.

My aim is 10k sometime this calendar year so that I can do the Great Manchester 10k comfortably next May.

[PaulBrad Graduate in reply to Jay66UK]

Cheers Jay - so you have increased the time of your post grad runs - that makes a lot of sense - I'm going to try that. Having something to aim for has certainly helped me so far. Good Luck with the GM10K .

[Jay66UK Graduate in reply to PaulBrad]

I only did this to reach 5k. Like everything it is a choice. Another choice (especially if someone is already reaching 5k) is to go faster or do more hills or...

[Gran4z Graduate in reply to Jay66UK]

Sounds a really good plan, think I will try that myself. Thanks for that 😎

[Moreofashuffle Graduate]

so we start week nine on thursday, our plan when we graduate is to celebrate, then look to see if we can run to get to 5k, not worried about times at this stage just run to 5k, then when we get to fk we will work to get teh times down. aim is to get to 5k 30 mins. If we doi that we will prob go for 5k twice a week then a see if we can get to 6k etc. In therory we are going extra k then speed then extra k. no idea if that is right but we like teh structure of teh C25k and want to keep something going. Long term plan 1/2 maraton oct 2019 when i will be 50

[Jay66UK Graduate in reply to Moreofashuffle]

Good plans. Once you have the 5k in 30 nailed you may want to move up to “big school” and do the Bridge to 10k programme next. That’s may aim as well ahead of a 10k next May.

[sallenson Graduate]

See where you are during W9. If you're hitting 5K within 30mins (which only 10% of people do), then use your post-grad consolidation runs just to get into a steady rhythm.

If you're not hitting 5K, do as Jay66UK is doing and increase one one of the runs by 10% time each week and see how you get on.

Let us know how you get on over the next week or so and we can pool ideas from there okay?

[PaulBrad Graduate in reply to sallenson]

Thanks for that - much approeciated

[sallenson Graduate in reply to PaulBrad]

No worries. Give me a shout when you're ready!!