After a shaky start, due to not wearing in my new trainers, I have made it to week 9. Run 1 under my belt & feeling suitably pleased with myself. Question is how many weeks should I spend consolidating the 30 min runs? Is it better to work on improving time or should I try to continue increasing the time each week? Are there any podcasts available to encourage novices post week 9 as I have found them really useful in helpin
g me stay motivated.
Very well done for getting to this point! The general advice is to consolidate for about three weeks, running for 30 mines three times a week. This is so you feel comfortable. I used W9r3 each run, just to give me guidance and confidence. Now, I just listen to music when I run. I graduated at the end of June, and am still running for about 30 minutes twice a week, and have started to do Parkrun, which takes me just under 45 minutes. I am starting to work on speed, so have started fartlek training. It’s really up to you what you want to achieve. Keep going! You’re nearly there! 👍
Hi Jailbird. Not long until you graduate...keep up the good work 👍. I graduated last Friday by doing 5K on my W9R3. I’ve therefore decided to do 3 weeks x 3 runs @ 5K as my consolidation runs. Not sure if that’s the way to do it but it feels right for me. Not sure what I’ll do after that but hoping to increase distance so maybe the Bridge to 10K. Good luck
Next Run and what after?
Week 9 in progress- what next?
Week 9!
Week 9 delay 
What Next ???
