First consolidation run

[ForestGrump63]

Did my first consolidation run at park run after graduation last Tuesday (work has been mad) how many weeks of consolidation do I need before moving on to a 10k programme?

[damienair Graduate]

Well done. I did my first Parkrun of 2019 this morning. Loved it.

If I were you I would relax at 5K for about 3 months. Get used to that distance and build up the strength in your legs.

When I built up to 10K I would just add 500 meters onto one of my 3 x 5K runs per week. And slowly build one long run up. It worked for me.

[ForestGrump63 Graduate in reply to damienair]

Ok thanks x I’ve signed up for a 10K on 30th June will that be enough time to train up?

[Katnap Graduate in reply to ForestGrump63]

Easy peasy. Just follow the old C25K mantra; slow and steady,and you'll be fine 😸

[damienair Graduate]

You have loads of time. That is a good goal with a realistic training time frame. Enjoy 5K, try 3 x 5K runs per week up until mid March and then start adding 500 meters per week to one run making it a long run. You will be easily running 10K by the end of June.

[ForestGrump63 Graduate in reply to damienair]

Thank you

[UnfitNoMore Graduate]

Lots of time to get to 10k by your event. Consolidation until it’s comfortable is recommended, but running until it’s easy may be even better before adding distance.