November week one consolidation runs or a rest for a week??

[Brooko]

Happy November everyone.

quick general question, nothing earth shatteringly important i am sure.

Q. Should i run this week as a newly qualified C25K Graduate or have a week off and what length runs time wise if i do run?

I will move to Bridge to 10k (Ju Ju`s Magic plan) on the 9th November so i just need to fill the next 8 or so days.

I have different views from:

*have a week off, one experienced Runner said he believes a week off every 8 weeks is a must.

*then everything in-between to,

*run every day (but mix short fast and longer slow runs to not exceed 10% increase overall, then reduce to the 3 times plan under Ju Ju and it will seem easier???

so I am reaching out for the collective thoughts.

I don't fancy the run every day thing as it seems that might just become a chore.

I think I want to just run for 30 mins 3 times and treat it was a week off from pressure to change, as was suggested on here.

However, from reading other stories it seems a week off has given some people a real boost?? I worry about taking a week off and losing that week of consolidation.

so as i said it probably does not really matter but thoughts??

(soon be Christmas and i am putting new trainers on my list Santa)

[Buddy34 Graduate]

Hello, its advised on here that you do few weeks of consolidation runs, 3x 30 minutes just to get used to what you've already achieved. Good luck 😊

[Jazzyrunner Graduate]

I think if you look at the pinned post for post graduation running, we’re advised to do 3 weeks of 3 x 30 minutes gentle running to consolidate. That’s my aim - though it’s hard to keep yourself confined to that!

[Oldfloss Administrator Graduate]

Do check this post out...

healthunlocked.com/couchto5...

Loads of great advice there.. We do advise a couple of weeks consolidation.. 30 minute runs, short runs and new routes etc... then pop some lovely longer, see where you get to runs, but slowly

The C25K + podcasts are challenging but fun... and useful.. try them after a few weeks maybe?

Keep it steady and keep it slow and don't push too hard.. the running legs are new and only just getting going.. Make sure you keep up your strength and stamina work too ( The S and F forum has loads of ideas).

No consecutive days running until you have done a lot, lot more running. Many of us waited at least a year! Running every day too soon is a sure fire way to the Injury Couch.

Personally I consolidated for two weeks and did runs for pure joy...here there and everywhere, just because I could; then I moved onto the +podcasts.. then moved on slowly from there until moving to Bridge to10K.

Whichever route you decide to take, we will be here to run with you and support you every step of the way!

[Oldgirlruns Graduate]

I only managed 2 runs in my first consolidation week which was fine for me. I think it’s up to you whether you give yourself a week off, I’m sure there’s no law that says you have to run! But if you can do a bit, I’m sure you won’t regret it!, especially if you’re going for Ju-Ju’s Magic Plan next week! I wouldn’t run everyday for all the reasons we learn when doing C25K. Even as graduates we’re still new runners and need our rest time. Good luck with the next phase!

[Wenderwoo Graduate]

No idea as only at W4, but have fun whatever you decide 😁

[Brooko Graduate in reply to Wenderwoo]

I miss week 4 😃

[Deals1 Graduate]

great advice already given and I would def check out the link 0ldfloss shared. 3 x30 a week is good for a few weeks, just enjoy it.

[SueAppleRun Graduate]

Consolidate and run 3 times it’s great to go out thinking will just do a little run then find that a bit longer is going to work that day

[IannodaTruffe Mentor]

If your running friend is running everyday, which is not recommended for new runners until they have an absolute minimum of six weeks of regular running on their legs, then a week off every couple of months may be necessary.

I have read and recommended that having a non running week every few months is a good idea but it really depends on your running load and your overall fitness levels.

Many of my pbs came after a week off.

In your situation I would recommend that you become comfortable running 5k/30 minutes, which is what consolidation is all about, before moving on to B210k.

[Brooko Graduate in reply to IannodaTruffe]

Will do and thank you all

Tonight 4km at my all day pace took 35 mins and was a pleasure but not easy so that will do for my 3 a week. 👍🏼

[tiggs1 Graduate in reply to Brooko]

I’ve been doing 3 runs a week since graduation. 1 run where I do 30 mins, 1 where I push myself a little faster so only end up running about 20 mins or go out playing on hills and then a 5k run at a slower pace and I have found that has worked well for me. I will have done 11 of these types of runs by the time I do my 5km poppy run tomorrow morning. Next Tuesday I am going to do 15/5/15 interval runs and try and do the runs a little faster and then Thursday run a nice slow 5km ahead of starting B210k on Saturday volunteering at Parkrun that week so gonna do my first run either the Sat or Sun