Consolidation Runs

[CrazyDogLady19]

I completed my C25K just over 2 weeks ago,

Last week on Friday I completed a 5k (just over)run in 44 mins then Sunday 41mins then today 45, today my legs hurt from the start of the run, it felt like a struggle I was disappointed with the time and felt a little down on the walk home but then it hit me. I’ve done 3 5k runs in 6 days, 3!!!!!

Ten weeks ago I struggled to 10 minutes of running, it’s crazy how sometimes you just forget how far you’ve come...back to thinking about positive, not every run will be a PB ☺️

[AlMorr Ambassador Graduate]

You have done very well on getting to the stage where you are now, I would advise you to run two times a week a 5K, some people for there third run a week go for a shorter distance, maybe 2K.

I am rerunning some of C25K, once I get back to running for 30 minutes I will get back to the 5K distance twice a week, probably on a Wednesday and Saturday.

[DiscoRunner Graduate]

That’s pretty incredible, but careful you’re not doing too much too soon and follow the 10% rule! Don’t add more that 10% of your weekly exercise total per week (if that makes sense?!). You are a recent graduate and consolidation is supposed to be just getting the 3x30 comfortable before pushing ourselves further. So try and have one run that is more gentle. You don’t want to end up on the Injury Couch so soon after catching the running bug! One thing that struck me is that when we complete c25k we’ve run a little over 8 hours, which is fantastic, but also not a huge amount of time. So we need to build those hours/kms carefully as we continue to build strength & stamina. Listen to those legs!!

[Astra5 Graduate in reply to DiscoRunner]

That sounds like good advice DiscoRunner - will put that in my to do list when I finish thanks.

[UnfitNoMore Graduate]

Great work... I think the legs are feeling it maybe because what you’ve done isn’t consolation on 30 minutes but extension to 5k. No worries, maybe take an extra rest day and then consolidate on 5k before moving on. Congratulations on the series of 5k runs.

[IannodaTruffe Mentor]

Well done, but if you are interested in PBs then you will probably be better off following the advice in the guide to post C25K running that 75-80% of your running should be at an easy conversational pace to build stamina, not pushing for PBs.

Run slow, to build strength, to run fast.

[CrazyDogLady19 Graduate]

Thank you so much for your advice everyone, maybe I’ve got a little carried away 🤦‍♀️. Feel a little lost without the plan. I’ll keep going and reduce the time on one run to 30. I’ve completely burned out, to be honest so willing welcome the next run being shorter ☺️