Welcome to the January Consolidation Club, where Mummycav and I will try to help you stay motivated through these dark winter days. If you can keep going during winter, summer is just a bonus! 😁
This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week, which is why the Consolidation Club was created.
We want you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.
As recommended in the guide to post C25k running healthunlocked.com/couchto5... immediately after C25k it is advisable to ease back on the weekly increase in demands that the plan imposes and consolidate your efforts, just by becoming comfortable with running for 30 minutes or 5k for a few weeks. Mix up your runs too. Try some shorter runs and discover all your paces, from slow to fast.
Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to avoid burnout and injury. How many runs this takes will be very individual, but it is foolish to embark on working towards longer distances, such as 10k or half marathon, until you are well and truly comfortable running for thirty minutes.
So, over to you new graduates who want to tell us how it is going/feeling? How can we help support you at this stage? We're here, with and for you! 👍🏻😁
Written by
GoGo_JoJo
Graduate
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Looking forward to hearing how people are getting on GoGo_JoJo , post graduation can be a strange place....it will be nice to be able to guide new graduates along xx
Perfect timing for me January Consolidation.With 3 mixed runs a week probably equates to 2 hours per week excluding warm up and warm down stuff and at my trotting pace.Will not be going any further than 5k/ 50 mins 🤔 until I jump over to bridge in Feb.
Good advice here. I finished on 21 December, found it hard to get back on it. Ran boxing day, and one more in between. Managed a slightly pathetic 4 k this morning very slow. Really need to find a new focus. Hoping this group will help. Any tips great fully received. I really liked the challenge of each new week.
Firstly... ditch the negative words. 4k is a run. A run is a run. Distance, and even time really is unimportant now. The important thing is making time to get out there! Sometimes we don't have time for 5k or 30 mins, so enjoy every run for what it is; one more step on your road to fitness along with any other goals.
Make your current goal 3 times a week regardless of time/distance. If you're short or time... or motivation choose to do a short, but faster run. If you have time, then slow but at least 30 mins, and if you're flagging, nothing wrong with doing a run with walk intervals too. 👍🏻
Hi Tippy...I find it hard sometimes to stay motivated so when I’m struggling for time or just not feeling it I do some intervals and they honestly work wonders, there’s absolutely no point in aiming for a long run if you don’t think you can manage it, you’re far better just getting your gear on and running for however long, that way you’re not finishing a run feeling rubbish because you haven’t set yourself a distance or time goal. What you’ve achieved so far is amazing so just enjoy it just because you can
Thanks for this. Technically, I've already done my consolidation runs, but then I've only run once over Christmas so I don't feel that confident at the moment. I will definitely be checking in here for support. 👍
Strange how even a short time out has that effect, don't worry, it's very normal. Get out there though, you'll soon be feeling back on top of things 👍🏻😁
This is just the time of year, you’re still learning, we all learn something new with a lot of our runs...we are here for support and advice so checking in here is a good plan
It doesn’t matter that your running has suffered because of Christmas, you know about it and that’s the main thing, crikey, I’ve 3 of my own and we always go away at new year so I never know what’s going to happen with my running but all I do is do what I can and ENJOY the runs I manage to do...I was soooo looking forward to a bit of beach running in Cornwall over the new year but that didn’t happen as we weren’t near enough to the beach so I did what I could, we got home this evening and I’ve been running on my patch already and it felt good to be back!!! But, because it was dark already and I had to unpack I just did a quick 3k...but I enjoyed it and that’s the main thing!! In my humble opinion I would start to build up to 10k when the weather turns, when there’s a bit of sunshine and everything’s starting to wake up after winter but for now I would just enjoy running for runnings sake, you’re doing so well
Thank you so much. I'm quite happy to follow the advice and continue with my 30 minute runs for a while. I haven't managed to cut the apron strings and run without Michael yet. So I'm still repeating Week 9 Run 3. It's like graduating over and over again 🤣.
But I feel that competitive nature in me wanting to step up to 10k. Yikes!
I too still run with Michael. My favourite is run 1 week 6. I get to the 3 minute walking and say to myself, I could walk now, but I don’t need to, so I carry on running. Somehow, the permission to walk, allows me to run and I end up running 30 minutes or more instead.
You’ve come so far Mig ! There I was encouraging you on week 4 I think it was now look where you are ! I ran this morning after getting off the ic for the first time in weeks I started back on week 4 to build up once more .
Good you’re taking time to decide what you want to do . The forums are so inspiring!
Thank you. This morning felt like a 'have to do this' but I felt much better after. My January goal is to get out 3 times a week. Hoping to manage 1 parkrun every 6 weeks to monitor progress. Here goes. Really loving positivity I get from here. Perhaps that should be new resolution for me. NO NEGATIVE thoughts/words. 🤞
Thank you GoGo_JoJo for hosting. Happy new year. I'm am loving all the help and support from the forums. I completed c 25k and have ran every 2 or 3 days since. Did the run that I'd planned to do when I started the c25k on new years eve. I cant get stepping stones to play. It keeps cutting out so I've stuck to week 9 runs to keep mr mindful of time.
That's great, just keep the good habits up and before long you will hardly need to pay attention to time, it will become easier to be out for 30 mins without thinking about it 👍🏻😁
Sounds like a good plan...the podcasts are good so I hope you manage to download them...or if you have a garmin there are loads of plans on there to keep you motivated??
Just finished week 8 and hoping to run my final run on Tuesday. I've got a park run planned for the following Saturday and just hoping to continue to get out 3 times a week there after for a bit before making any grand plans.
Little bit worried that I've had a niggle in my knee after my last couple of runs and worried it may get worse. This is my third time in the programme and I really want to finish it and keep on running. I've really enjoyed it!
Haha, I know what you mean, I felt the same about missing Mr Smooth...I still like a plan and I do lots of interval work because of this but at the moment, for you, consolidation is important
Thanks GoGo_JoJo and Mummycav for hosting this forum & looking after us Graduates. Happy New Year to you both.
28years ago was running 4miles every other day, ran many half-marathons (quickest was 1hr 35mins) & was 11 Stone. Lots of whitewater under the bridge since then & stopped running altogether about 20years ago.
Since then put on weight & struggled with painful knees, hip & lower back. 2years ago started yoga. Within 6weeks all knee pain ceased. During C25K program in 2019, lower back pain eased. During 2019, I stopped hobbling & stooping & now stand & walk upright. Perform warm-up hip exercises every morning & before each run. Hip pain massively reduced. Currently enrolled on a diet program & am a runner. Lost weight already & want to lose another 6 Stone but focused on fitness & mobility.
On 27/11/2019, I was elated to complete C25K but then didn’t run for 3 weeks as completely lost my focus. Indecisive about how to proceed. Reread Iannotruffle’s postings & reconnected with the C25K forum, both of which helped enormously. Responding to new runners is a great motivator!
During Xmas holiday, have run with my son 6am every Monday, Wednesday, Friday & then taken myself for longer run one day of weekend. 6am run is quicker pace than I normally run but manageable. After the first week was able to run more freely.
Took myself off for a 4 mile New Year Day run yesterday morning & thoroughly enjoyed myself. Also enrolled on Oldfloss’ Quest. Kept my goals achievable but am formulating a more ambitious plan. Need to ensure it is attainable first before voicing & committing to it. Also on weekend & New Year Day run I’ve been using C25K+Stepping Stone Podcast to consolidate my running.
Plan to continue using this Podcast when I return to work next week.
Work intensive 10hr days 4days a week on a computer so keep active with club badminton once a week & Hatha Flow yoga twice a week so early morning 5.15am runs are best for me. Also volunteer at local community allotment. Running & these forums have positively changed every aspect of my life so I welcome any advice to maintain my running journey
Thanks GoGo_JoJo, really appreciate your advice. Sorry for my long rambling post. Will keep it shorter in future as know you deal with many enquires & give brilliant advice. How do I enroll onto the Magic 10K Plan?
Don't ever apologise for long posts, I always like a good read 👍🏻😁 when you're ready join the bridge to 10k forum too (you'll still get all your c25k posts too) and there's sign up posts every couple of months for the 10k plan. Join now if you like and just have a look at what happens there too 😊
Happy new year to you Vegout25 ...wow, you’ve had quite a running journey haven’t you?! I am so glad to hear you sounding so positive about your running, infact just about everything, this is a great start to a new year...remember to enjoy yourself while you’re out there and who knows where you’re running will take you this year?!
Thanks Mummycav, feel humbled by this forum & the excellent C25K App. Used to talk about my running in the past tense but now it’s only about the present. I’m fitter than I have been for years. Struggled up Mt.Snowdon in 2015 with my brother & said goodbye to the mountain as didn’t think I’d be back. Now I’m thinking about training & running up it in 2021 (hopefully with my brother again)! Give me a target to aim at
I’ve never really progressed past my consolidation runs. I still run 2 to 3 times a week running on average for 25 minutes. I salute all those who wish to progress further but for me, right now, I’m happy doing what I’m doing. Happy running folks 👍🏻
That's exactly what I hope to do - when I get back to the end of C25K. Just restarted week 1 after an IT band injury and cracked rib, but going to have to take the programme much more slowly than last time. I remember how thrilled I was that I could RUN (very, very slowly) for 30 minutes regularly. All at the age of 52 after a lifetime of telling myself I could never be a runner. Your programme is my eventual goal!
Welcome back Blackcat66!! IT band injury & cracked rib sounds painful, hopefully all healed now? As Oldfloss would say “slow & steady”. I look forward to reading your progress fellow runner. Be kind to yourself 👍🏻
It’s so encouraging reading this. Thank you! I graduated a few weeks ago and wondered how I was going to keep it up over the winter. I have managed to though. Sometimes I’ve struggled but the one thing that has really spurred me on has been signing up to do Parkrun. I’ve so enjoyed it! I’ve still not quite managed to run the 5K without one short walk to get my breath back, up a hill near to the end, but I’m nearly there! I manage it in 33.5 minutes, which is better than I ever expected. I can’t do that on my own! So going from running, where as few people can see me as possible, to running in a big group has been a really positive experience and I highly recommend it. So many different people do it, it’s great to be part of and it’s definitely not a race!
A lot of people really love parkrun and benefit from it. There's not really one close enough to make me try it but I can definitely see the benefits. Anything that helps us get out there is well worth a try and like so much of this running lark... it's addictive! 👍🏻😁
That’s fab that you like parkrun, i’m envious because it’s not really my favourite thing and i have one right on my doorstep!! Running certainly suits you Tobytiger ...and i agree, our forum is amazing
Just wondering mummycav why you don’t like parkrun? I’ve just graduated and always that has been my dream to do a Parkrun but I find myself not that interested at the moment. Just want to work on consolidation.
Well done Elfe5 ...congratulations on your graduation, that’s a fab way to end the year and start the next, I’m looking forward to reading about your consolidation...be careful with that back of yours, don’t want you back on the IC x
I completed c25k to day I've found I enjoy running ( who knew). I plan on doing a 30min run every week with I view to increasing that time and a shorter run to practice hills.
Hi everyone!!! Today is my first consolidation run after graduation on the 31 st. Last week w9 i was on holidays and runned on a very flat route. Today, back to my normal route, I found the up and downs really hard !!!! I run 25 minutes and enjoyed the freedom of walking when ever I want without the presure of fulf8ll the plan.... But also It is more difficult to be motivated and to continue for a few more minutes when tired !!! .
I feel that I have to keep on running at least once or twice per week between 25-30 minutes until i feel confortable with it before moving to more distance/time or speed!!!
Well done xx2000 , yes, consolidation is best before moving on...there are lots of plans to build up speed and stamina, sounds like you’ve got it just right
Ok, I'm back on it. I was really nervous after nine enforced days off, many late nights and overindulgence. I was thrilled with my run this morning, 5.04/km! But it could so easily have been different; I could so easily have given up this New Year.
I've been a teacher and mentor for years and I tried all my professional tricks on myself: targets, small goals, praise, rewards, investing time, effort and money (mainly in the form of lycra😉). My sons have supported me to the point where they bought me a year's subscription to spotify and bluetooth earphones. I've talked to people about how much better I feel; I've come here to share my experiences and encourage others. I was totally dismayed then to find all my armour counted for nothing against my fears. This new identity is paper thin. In the end, I had to dig deep into a much older narrative I have about myself - bloodyminded and determined! It's a mistake to think running is a purely physical challenge. I'm finding it a real mental workout.
Sorry if that's a ramble. I'm just fascinated to find out something new about myself.
Edit: that time clearly isn't right. Strava must have hiccupped 🤷♀️
I am sure you have made such a difference to so many peoples lives but now it’s your turn....how lovely of your Son’s to help you in taking the first steps?! I know what you mean with the mental battle, sometimes it’s like world war 3 up there but determination kicks in and pushes us along. Well done Speedy60 ...and keep coming on here with and for support, we all keep each other going x
I graduated on Christmas Day at my first parkrun. Since then I’ve ditched the headphones and have continued to run every other day.
As I can’t manage 5K in the 30 mins, I’ve been running 2 x 30 mins and 1 x 40 mins per week (this would be the parkrun every other week).
I’m not sure about continuing the parkrun - I feel good about doing it but I don’t enjoy the jostling and constant pace adjustments. It’s so much easier to run by myself! Perhaps I need to give it a bit more time and I may become used to it.
I’ve signed up with a personal trainer to improve my strength, which I think is going to be helpful.
The overall goal is to be as fit as I can for my hysterectomy which is scheduled for April or earlier if I’m lucky enough to get a cancellation. I’m not looking at increasing speed or distance before then unless I get to a point where I feel I need to ramp things up to improve my fitness. I still have plenty of kg/BMI points to lose!
You’ll be super fit for your operation. Good luck with it. I just graduated yesterday and am thinking of park run. I’m going to take a look next week as unsure about if it is for me. I know what you mean as running on own is so simple. Best wishes.
I've only ever run on my own and I quite like the headspace. I read many people on Facebook yesterday saying their parkrun has become overcrowded. Maybe it's not the right time to start, or maybe that's just me 🤷♀️
Hi AnyUser ...congratulations on your graduation! Don’t worry that you haven’t managed 5k in 30 mins, I’ve been running almost 3 years now and neither have I! Maybe it will happen one day but if it doesn’t does it really matter? You can run, I can run and the majority of runs that I do I enjoy. The ones where I put pressure on myself, I do not. I too am not a fan of parkrun, I do them every now and again just to see if I can improve my time, but I never do so I just come home a bit sluffed and think ‘why bother, I run much better alone’ and I’m not really one for all the whooping that goes on, but I go because I feel it’s my duty sometime as it’s literally right on my doorstep. Running is running, no matter how fast or how far...a 40 min 5k is just as important as a 30 min 5k...but for consolidation they’re a great place as you know the distance is what you’re aiming for.
Good luck with your op, sounds like you’ll be as fit as a fiddle by then, but in the meantime, enjoy your runs with no pressure
Sounds like a great plan to have you in best fitness for a speedy recovery. Good luck with it all and don't worry about pace, just reach those goals 👍🏻😁
Happy New Year everyone. I did my first consolidation run yesterday and the aim was 5k but we misjudged where 5k was so only did 4.75k in 29.23 bit disappointed but we will put it down to experience! Next run will be my birthday and hopefully do the 5k, the intention is to build on getting quicker. Is 2 runs enough? I go to the gym twice a week too and our trainer really works us hard so time wise 3 times a week can be difficult with work and kids.
2 runs is enough with everything else you're doing! Don't worry, life has a way of getting in the way. I'm confident you're still going to see good results from twice a week 👍🏻😁
I'm consolidating with some very slow runs 3-4 times a week this month, til starting on the juju plan later this month (to get to 1 hour). Graduated in the summer but wasn't disciplined about regular runs until December.
Ignoring my ego complaining about pace is the tough bit - so long as I go slow then I'm enjoying my runs, not feeling bad during them, recovering more quickly & looking forward to my next one. So my ego can shut up, thank you very much! Onwards, everyone ☺️
The most important thing is that you enjoy your runs and that’s what you’re doing so stick to why you’re doing...we put so much pressure on ourselves to be faster or run for longer and that can often leave us feeling rubbish...keep that ego at bay and emu what you’re doing because you’re doing what’s right for you
Graduated end November and have managed to keep doing 3 runs of 5k+ each week, and completed my 6th Parkrun this weekend. My NY resolution is to consolidate by doing a Parkrun every week plus 5-6k twice a week locally. The Parkrun experience has its own set of challenges but its really nice to have something I can do with my son.
The thing I'm having trouble with - particularly on the solo runs - is that the first 10-15 mins are often very patchy so while I still have Laura encouraging me every 5 minutes (Wk9 is sort of burnt into my brain now!) and stressing how important it is to keep running, like a stroppy child I often slow to a walk and find myself muttering curses about inadequacy and lack of progress. Then I have to force myself to do a mental rewind and remember all the encouraging posts I've read on C25K about slowing down and going slower still, about ignoring the red face and tell myself that I've already done good as I'm actually out and trying to 'run'.... and finally by about 12-15 mins running I find I've settled into a steady pace.
SO, are there any tips on how to get from the stage when I'm setting out feeling positive, doing my brisk walk to the reasonably comfortable settled pace without the awful 10 mins in between of doubts and cursing?
Thanks for setting up the Consolidation Club... I must admit the structure of C25K was brilliant. Good to be able to keep in touch and see how other people are getting on.
You don't always have to run 30 minutes/5k. I sometimes run intervals round my local park. Three minutes as slow as I can, followed by two minutes as fast as I can. It takes about 20 minutes. I find it improves my fitness and just mixes things up a bit.
Thanks. That sounds like a good thing to do. I'm wary of changing my route though as I still prefer not to meet anyone when I'm running locally as I'm very self-conscious. Luckily at Parkruns I don't feel as out of place... I suppose because everyone is there for the same purpose and there is always a wide range of shapes and sizes, ages and abilities!
Maybe try without laura, make yourself a playlist and just enjoy your tunes. Your brain is playing with you, it knows the current drill so it knows when to mess with you. Mix it up and change the routine. 👍🏻😁
Oh :/ no Laura??? I think I still need her to tell me every 5 mins that I’m doing ok! I did have to run without her encouragement - or music - the other day as my headphones stopped working. 😰If I hadn’t been doing a Parkrun I might easily have given up but I used some other runners to pace myself and finish... tho my time was very slow! I don’t usually listen to music but perhaps a playlist of old favourites from years ago will be good company!! Will give it a go! Thanks.
Your brain is too attuned to those 5mins. Enjoy the music, every 2 or 3 songs make a point of thinking to yourself "look how well we're doing!" And remember to smile! 😁
I always think of it all as a team effort, body, brain and you!
I graduated some time ago and have continued to listen to C25K W9R3 but I'm now getting a bit fed up with it. Sarah Millican is lovely but she's telling me to slow down when I need to go faster! I've also got a new phone and so I thought I'd try a new timer - I still want the same notifications - a bleep every 5 minutes, then a bleep before the last 60 seconds for my "sprint" finish". I've tried a few apps but they've all had their drawbacks - so any recommendations gratefully received - I'm on Android.
I'm not sure on that front, I just went out, timed a 5 min walk and started running with my fave running music, I'd check my watch occasionally and stop at 30 and walk again. I also knew where my usual route would end and could tell by that where I was at timewise. I never used the c25k app after graduation even though I thought I'd need it,or any other app after. Hopefully someone else has a recommendation for that 👍🏻
This is an interesting discussion. I graduated yesterday and thought I would just continue listening to w9d3. However, it might be nice not to? Do my usual route and see. I agree with you saying that it might condition you to think you can’t do anymore than 30 mins. Interesting. Something to ponder!!
I've been using C25k+ - stepping stones, speed and stamina. I really like them. I ran with C25k+ stamina this morning and then ran for a couple more minutes until I'd hit 5k. It downloads as a podcast so I combine it with my Nike Run Club (NRC) app - I just use the free bits. I've set it up so that it gives me a pace and time every 0.25k so I can speed up, slow down or maintain my pace. I means I get the music Laura, the music and NRC.
I don’t find winter a problem - I love running in wet, wind and snow - summer on the other hand is awful!! I do not like running in heat even early mornings. How do I combat that?
Well I'm not sure about the wet and wind and snow but I do know that I always get very hot when running even if its only a few degrees... I can't imagine how I'll cope when it gets above 15 degrees! I've already changed my long sleeve thermal top for a short-sleeved top... crop leggings next time I think... Will be keeping a close watch for any helpful advice you receive!
You can try things like the "cold towel", wet t shirt etc but it really is mind over matter. I used to get so stressed over heat but one day I just said to myself... deal with it, you can't change it and moaning is making you hotter, just deal with it. This new mindset has worked. I have a physical job too and can now work in 30+° and I ran 26 miles in over 30° heat last August.
Hi - not sure if this is the appropriate place to post this or not. I’ve been monitoring my heart rate through Apple Watch during the program and post graduation, and it has remained throughout at just below my theoretical max heart rate (with no real change in my pace). Is this dangerous? Shouldn’t I be seeing it coming down as fitness increases? Any advice welcome!
If you're feeling well and you feel the runs are going well, I'd say it doesn't matter. I've noticed my resting heart rate is constantly lower since I've been running and my blood pressure is text book. I think they're better indicators of heart health. You could check them if you have concerns.
Please note though, I'm not a health care professional!
Wrist based HR are not always very reliable, only use it as a guide. Get a reliable reading and compare it to your watch, either at a chemist or with a home blood pressure cuff etc.
"Max" HR based on age is extremely unreliable, if it was reliable my heart would have exploded by now 🤣
The most reliable names in the sector are Garmin and Polar but even then you need a pinch of salt 😉
Great post 🙂 graduated 21st of December with a slow 6k. Have done four 5ks and some shorter runs since then. Pace is slow 9-9.35 km. Decided consolidate January with two 30 mins and one 5k a week. Not even looking or focusing on pace until I can comfortably do 5k. Any advice or tips etc? Is that a good plan ?
Hi Jo Jo. Consolidating. Well ive ran every other day since 29th December when I completed c 2 5k. Finding it easy as I run slowly. My only issues are niggles in ankles and knees. Should i leave two days between runs? Will the niggles go away? Do i need strength exercises? I've always had problems with knees since a teenager. And the knees are certainly better than they were a few months ago!
It depends what you mean by "niggles" an ache, a slight discomfort or actual pain. If its pain, then rest. Discomfort, consider an extra day rest. An ache, work on stretching and strengthening.
Doing other exercises to strengthen is always a great idea and will only help your running. Hop over to Strength and Flex forum and see what you can find 👍🏻😁
You've hit the nail on the head there. So worried that I'll go back to my old self. I love the new me. But I'm going to be sensible and take a few days rest. Walking up a steep hill tonight I felt my knee give twice.
3 days back at work & need another holiday! Ran my 2nd consolidation run of the week this evening & it’s put everything in perspective. Even enjoyed being out in the wind & rain. Completely soaked but gave me something else to think about. Feeling chilled 😊👍
Hi everyone , we (Mrs Steve and myself) have just finished our first consolidation run . We fancied a short and sweet run around a lake near us - 3 km loop . Really good fun . Hope to do a slow 5km on Saturday and a motorway bridge run for hill practice . There are no hills here . It’s strange just having my watch and headphones and no Jo Wiley but she’ll be back for the 30 min sessions 😎 I hope to be ready for the next bridge to 10k batch . Happy new year running you amazing people 🏃🏻♀️🏃🏻♂️
Sounds a good plan. Maybe start looking for local hills you can drive to for a new view/exploring? Can be really nice to have a "drive to" destination too 👍🏻😊
Hi, I did my third parkrun today and I completed in a slow 39mins which is slightly slower than last week. I find that I am really struggling to get through the run, my pace isn’t fast so can’t really slow down much more. Any hints or tips to try and get me motivated as feeling a bit lost with how I can improve now without the aim of the programme.
🤔 sounds like "getting through the run" is becoming almost a chore. Try one run in the week shorter, say 20 or 25 mins but try to see if you can go faster. Play some more upbeat tunes that you can try to keep up with or even use c25k, early weeks but instead of walking, run the walk sections steady and run the run sections faster.
You should then find on parkrun although you'll still need to slow down a little over the whole distance; over the weeks you'll hopefully find it easier and your times may even improve...
I’m sort of laughing that you call 5k in 39 mins slow! Sub 40 5k sounds very impressive to me!! I’m not confident enough yet to try a park run, so it’s encouraging to read that you’re doing them.
I read your older posts - you said about how great running made you feel! Go with what GoGo JoJo advises and get that mojo a go-go!!
Hiya, I know I should remember that 12 weeks ago I could barely run for a couple of minutes and now can run continuously for 40mins. I started the C25K at the same time as a number of others I have met through parkrun and I guess I am just being hard on myself by comparing how much faster and seemingly ‘easy’ they are finding the runs. As my husband tells me I shouldn’t be thinking about that, we are all different and will all adapt differently. Just need to get back to the key point of all of this, I am now running, improving my fitness and creating time for me. Hope your running is going well.
Hi there! Just graduated today and I'm feeling a bit anxious about life without Laura telling me what to do. I am determined not to go 5K to couch, though!
It's a very natural feeling, I really thought I'd struggle without the app, but actually, even the first run with just my music was great! The most important thing is to keep to your schedule and just keep getting out there for 30 mins! It soon becomes the norm 👍🏻😁
Have been running alternate days since graduating last month. Ran my second parkrun last weekend and it made up my mind that it’s just not for me. However, the route is a useful one and it’s not busy on a Sunday morning, so I had my first private parkrun today - it was much better!
I’m trying to fit one 40 min run in each week and two slow 30 min runs - trying to keep my heart rate out of peak zone for the slow ones.
Really chuffed with today’s 5K - managed an average of 8’03” pace across the whole run, which is half a minute better than I’ve ever managed before on my own. Was in peak HR zone for the whole thing though.
Not planning to go further just yet - with operation looming I’m figuring I’ll be better keeping the current level going. Have started seeing a personal trainer once a week to get some strengthening going, it will all help!
Running alternate days, if you can is an excellent plan, I too, cannot ge,l with parkrun.....it’s not for me either, I go every now and again to see if things have changed but nope, still feel the same at the end! Your pace of 8’03” is good too, and if you’re comfortable at that then stick with it, at least, like you say, until after your op, then when you’re up and about again, you’ll have something to work on. Your personal trainer will certainly help you with your fitness all round. Well done AnyUser
Second consolidation run !!! Mucho better than the first one. 30 minutes without many problems although my legs were a bit heavy. I am still very slow but this time i felt i was able to continue for a few more minutes !! 👍🏼👍🏼
Great idea/thread.. wish it'd been here in August when i graduated. After maybe 5 consolidation runs i lost focus/motivation. So have restarted from scratch. Will see you in another 8 weeks 🙂
Hi everyone. I’ve been on here a while but have never posted anything before. I finished the C25K around Xmas time and consolidating my runs. I have never been a runner in the past but I’m finding my progress very exciting. I’m doing the great North-run in September. It seems a million miles away but I’m trying to break it down. All my runs have been outside on my own as I can’t bear the thought of being on a treadmill for 30 minutes. I thing I’d struggle with being static. Everyone to their own though. What I find myself doing is avoiding finishing my run on an incline. My heart rate hits 180 bpm and I struggle. I appreciate this is something I have to overcome. Have you any tips on getting better at this. I’m 48, fit and healthy and my resting heart rate is sitting at 55bpm.
Oh and by the way you guys on here are great helping each other along their journey.
I would avoid finishing on a hill too, I usually build in hills in the first part of my runs when I'm fresh and ease off by the end.
You'll definitely find these will get easier with time, it's just practice and not avoiding hills but embracing them. Make your steps smaller but actually pick up the pace a tad if you can, don't look at the top, just focus on the 10 feet or so in front of you and just power on up....💪🏻👍🏻😁
55 is a great RHR. Don't worry too much about peak HR unless you get a tight chest, it's a guide only and with such a low RHR I bet your max is much higher that the guideline 220 minus age.
According to the age calc, my max would be 175, but I frequently hit 180 or more and so far my heart hasn't exploded 🤣 I've adjusted Strava and Garmin to use 190 as my max and the corresponding HR zones seem much more compatible with my effort levels. 👍🏻
Yes and no, they all have their drawbacks and irregularities. If the fitbit is working for you now stay with that until you find yourself needing different data.
I try not to look at my watch when out anyway for anything other than the time and have pace alerts etc switched off. Running whilst looking at stuff = accidents! 🤣
Distance and time is up to you... you could try doing a 20 min fast run, a 30 or 35 min steady run and your PR at whatever pace you're doing.
Distance helps increase overall stamina which in turn helps pace. Shorter runs allow us to push a little harder to work on speed as we know it's less time so we can believe we can keep it up.
Try different things, see what works best for you.
On your rest days so some squats, crunches, marching on the spot is good and works many of the same muscle groups, maybe a walk...all those things will help you feel those same endorphins we get from running 👍🏻😁
Third consolidation run ... 28 minutes including a short sprint at the end. Runkeeper decided not yo récord the first 5 minutes so I dont know if i am improving but my feeling is that It is becoming easier .... after the first horrible 15 minutes 😅
Question I’ve been consolidating for maybe 6-7 months now, and I’ve increased my speed considerably just about 5k in 28 minutes. But every time I try to increase the distance past that I just get bored. How is everyone staying motivated? and if you were right a plan for weeks 10,11,12 what would you recommend?
If you're 6 months on now I would definitely look at joining the magic plan, even if you decide to not do 10k mixing up run distances might be a good help to avoid boredom.
Personally I never had any issue with longer runs, even early on, but then I really wanted to explore the countryside around me, further and further.
Maybe look at where you're running, perhaps a trip to somewhere special might motivate you to carry on a little bit further?
I agree with Jo and would def recommend the magic plan...mixing your runs up will keep them interesting...doing some interval work and also driving to somewhere different can help with the monotony
I've spent the past couple of months pottering about quite happily, apart from a blip over Christmas. The most I've run is 7k and my PBs have gradually advanced. Tomorrow I'm going to give the c25k + podcast, just for a bit of focus. As you can probably tell, I'm not one of those driven runners with dreams of marathon runs.
Brilliant, runn8ngm7k is hard...when I graduated I never ever thought I’d run 10k, but I did...and now I’m thinking I will never ever run a half marathon...but who knows? I love the c25k+ podcasts...the speed one is my favourite. Some people work on their speed, some people work on their distance and some people just run as far and as fast as they can...all of which are perfect...enjoying it more important
Hi I graduated 1/12/19 and haven't posted for a while but have been trying to consolidate over the holidays. Feel quite pleased with what I've managed, in between family commitments and bad weather not to mention overindulging... and a period on steroids and antibiotics!
So, just posting to support anyone else who may have dipped in their intentions over the last 6 weeks...I'm still at it, two or so times a week, going back up to three again.
I followed advice to build up again from about 15 mins ( the first run after a break was haaaa...rd!) And am now doing 26 mins. Have gone out in rain, cold and icy weather and always , always feel great after I get back .
So glad I discovered c25k! Have dropped 0.5 kilos too, but maybe that was due to the week I was unwell. Am finding run keeps weight nicely around 64 k. I'm a "senior".
My intentions are simply to do 30 mins X3 per week and I'll be over the moon happy!
As I've said before if I can do c25k and keep the commitment ( I'm not a great signer-upper to things) anyone can! I also have the great good fortune to live in a lovely village and this makes it so easy to just go outside, no faffing around, and run.
I'm determined to keep this going till those lovely summer runs I've yet to experience as I only started in October.
Thanks as ever for the support this forum provides
Brilliant Renee66 ...this is a great post and so encouraging to others who, like you say, may lose their way post graduation....you sound like you have everything mapped out for your future runs...keep posting and reading and encouraging on the brilliant forum
I’ve finished my first week of consolidation runs and I’m trying out the Nike Run club app which is very good. There are a lot of different coached runs but what looks really good is that the app creates a program for you based on your own runs and pushes you a bit more each time towards whatever you want to achieve. Personally I would like to be able to run comfortably for an hour irrespective of pace or distance my 30 minute runs are getting easier so I think it won’t be that long before I start adding a bit more time 🙂
Just finished my first consolidation week - still using the week 9 podcasts to keep me right. I have to say that I am still finding it very hard to keep going for 30 minutes even though I'm not getting any faster (still running at walking speed). I ran at the parkrun today and finished my 30 minute run at about 3.5k, then walked/ran to the end. I still find it much easier (and quicker) when I alternate running and walking than trying to keep going at my slow and steady pace, so that last section is the best bit. I do enjoy the sense of achievement from managing to keep going for the 30 minutes but I wish it would get a bit easier. I guess I just have to be patient and keep going? I am impressed that Rigpig is finding his 30 minute runs easier and wish I could say the same! Would you recommend doing extra fitness training on my rest days or should I just not worry about things for now and stick to the consolidation plan for the next couple of weeks? I am aiming just to improve my overall fitness (I have chronic lung disease) and general wellbeing. I have no ambitions to achieve particular distances or speed but I want to maintain the progress I have made so far with the programme. Thank you for your help.
The fact that you are running for 30 minutes is fantastic, I’m not finding it easy but it is getting a bit easier with each run and I’m now managing to up the pace for the last minute or so but I’m still relatively slow at around 4 km in 30 minutes. The big picture is that we are both doing it and how difficult did that seem a couple of months ago? you’re doing this and you are doing great. Just keep going and keep posting here for support.
Your health condition is going to make it harder for you. I don't know for sure, but I would say it will make it a longer process for you, so definitely stick with it.
If you can do some form of cross training on your rest days it would only help you. Swimming is great, if you have time on your hands walking is good and will make you appreciate more that you're going quicker when you're running.
Check out simple exercises on the Strength and Flex forum which will help build a strong foundation.
Stay positive! You're doing better than you're giving yourself credit for 👍🏻😉😊
Hi silverflowers ...you are doing brilliantly considering your lung condition, breathing control is a massive part of running so this will hinder you without a doubt...running for 30 mins is quite an achievement and one that many people struggle to do after graduation, I know I did...and sometimes still do, it all depends on weather, what I’ve done the previous day etc...I def think you would benefit from swimming and a bit of walking...Keep going...there’s also nothing wrong with a bit of jeffing (run/walk)
I've mastered the art of coughing while running thanks to this programme! My ability to run for 30 minutes is still so new and precious I'm frightened to give up and walk until I've done the 30 minutes now, in case I can't ever do it again! I know that's ridiculous. I need to keep on doing my consolidation runs until I've got more confidence in myself before I start experimenting I think. Patience, patience....
Hi Silverflowers I read a few of your posts before we both graduated so it was nice to recognise you here! You sound a bit like me.. 30 mins is still my best shot and it's not a breeze. I'm immensely impressed at your achievement with a health condition, so very well done!! Advice I've had is just keep doing what you're doing and one day it will suddenly seem as if you have made giant progress! Today for example, I noticed I'd gone further faster and I wasn't even trying for that!
Thank you all! I am going to persist with the rest day pilates for now because I find it very relaxing and nice to stretch out those muscles. I also don't have the time to embark on swimming trips etc. at the moment with work and children to occupy me. Actually my daughter went out running with me today (consolidation week 2 run 1) after not going with me for 3 weeks and she said that I was definitely faster than the last time she was with me so I think I must be doing better than I think I am. I also didn't feel on the brink of death at the end of the 30 minutes which is progress too I feel very encouraged - thank you!
I’ve got my first consolidation run tomorrow woohoo and I’m so looking forward to it. Now that C25K has been conquered and I now know my 30 minute distance I’ve been playing around with plotaroute.com to find a nice reasonably circular route that will take me out n about in my local area.
I’ve also been posting on B210K to discuss my next steps post consolidation and have ju-ju-s “magic” blessing on what I’m calling Bri’s B27.5K Plan. I’m aiming to get to 7.5K in 40 minutes which is pretty much the maximum time I can be away from home.
Let’s see how we get on tomorrow, and without that damn hill!
It's great to change up routes but don't avoid hills all the time; yes, they're hard but they build stronger runners in the long term 👍🏻
The key is faster, shorter steps on the way up and don't look at the top, just the ten feet or so in front of you. Looking at the top just makes it gem that much further away.
On the way down it's either smaller, shorter, faster steps again to get down with max traction and min risk...or if you're feeling brave; arms out for balance (yes, really!) and long, confident lopes down just like when you were a kid. I only recommend this method though on terrain you are very familiar with and sure of otherwise it can be perfect for trips and slips! 🤣
Practice on smaller, less steep slopes and work up with both up and down methods. 👍🏻
That's exactly why I kept my "damn hill" in the C25K programme, that and I needed a shorter circular route that had various short-cuts in it so that I could use it for multiple weeks as the distance/time got longer.
Your approach to the hill is exactly what I found out for myself - keep the cadence high - as high as running on the flat but much shorter steps. I liken it to changing down a gear on a bike - peddling fast but going slow. It also makes it easier to up the pace again at the top because it's easier to lengthen the stride out than it is to up the cadence.
When I'm coming downhill, I think of "freewheeling", conserve energy and use as much gravity as possible
I do believe defeating that "damn hill" on C25K has made me much stronger and quicker (although it did feel like it was killing me a lot of the time).
I've just done my first consolidation run on my new route and got a new 5K PB of 25:38 woohoo - I'll thank the damn hill for that.
The "damn hill" will form interval training in the future I think. Short stints to give it some beans!
Two more runs to go before I start my plan to get to 7.5/8K in 40 minutes (because I can't be out for an hour).
I'm managed a PB again for 5K - 24:42 AND did 6.03K in 30 minutes WooHoo.
I put it all down to cadence. All that 'peddling fast' that we talked about for getting up hills in a low gear, I'm also doing on the flat - peddling fast but at a reasonable stride. I'm averaging a cadence of about 183 strides/min which I think is keeping down the jogging bounce and keeping me going forwards efficiently.
Good luck Brian-P6 ...there’s nothing like a plan to keep you motivated and I like the sound of that plot a route site, might have a look myself, it’s good to mix up routes etc...
It's a pretty good routing site, and if you enable "Auto Plot / On Foot" you only need to click at each (say) junction and the site will draw the route for you.
I just graduated today so am signing in with the 'consolidation crew' whilst I'm still motivated and keen to make a plan!
I'm currently covering about 3.5K in the 30 minute runs, and am keeping a consistent pace over the duration and so my goal will be to (very slowly) increase the speed/distance over the next four weeks in an attempt to consolidate a new pace. I will then review where I'm up to. I was reading some of the other posts and have downloaded the Nike app. I think my strategy is going to be my usual plod, plod, plod for 5 minutes then a minute of increased pace, then back to plod, plod, plod. I'll see what works best - but any advice would be appreciated.
I graduated about 4 years ago then lapsed, and was looking back at my graduation post from back then. It seems that I was also running about 3.5K in the 30 minutes in those days, so something needs to change!
Well get through a few more weeks at 30 mins then maybe try to step up a tad on the odd run. We get stuck in a pace rut easily so look out some bouncy tunes to keep you in Mr Motivator mode. Even if you just push for the last few mins, it all builds up over time! 👍🏻😁 the main thing for now is to keep on keeping on!
Just done first post grad run today so checking in with you! I will continue at 30 min runs for the moment as my distance is improving over the last 4 runs little by little. After that I will look for a steer !!!
I am wondering where to post about my running, and came across this Consolidation Crew post - so thought I'd start here with a few queries.
I have never used the app for Couch to 5k, but I have been running approx. 4.5km duration runs - usually on the cliff-paths here in Guernsey, and occasionally at the gym on the treadmill on an incline of 1.
I did try ju-ju- 's Magic Running Plan, and managed a few weeks of that - but then I decided to stop as I felt happier doing my shorter duration runs.
I was part of the Tortoise & Hare Running Club (over in NHS weight loss forum), but that's now been amalgamated to a bigger thing called 'fit is fun' - and I've decided it's time to transition to one of the dedicated Running forums - hence I'm here feeling my way.
I have run longer distances than 4.5km - so I wondered if I could have a Graduation badge, here in Couch to 5km, as I have run 5km a few times, and also longer distances - but generally I tend to run 4.5km as it's a route that is nearby and comfortable.
Anyway, I wanted to commit to trying to get back to regular running this week, as the weather is getting better - and I'd like to say I'm hoping to run 'at least once' 'maybe twice' and see how I get on.
I think a great way to commit to running would be to complete the 9 week programme. On the initial weeks which you might feel are too easy there's nothing that says you can't carry on a bit longer. You may find benefits by the end in an increase in speed and stamina. Or, as some have done complete the 9 weeks using the walk sections as slower runs and speeding up in the run parts as a sort of speed training.
This would then meet the criteria as mentioned below for gaining a graduate badge. 👍🏻😊
Thank you for your reply, and I am definitely going to consider potentially doing the 9 week programme - I will be doing some reading up on it first - and IannodaTruffe has also given me some great information to read - so I'll do that first. I never run with any digital technology - i.e. I just run outside - and I'm wondering how I'll negotiate trying to use the app - but I hope to get my head around that.
You don't have to use the app or even the podcasts, some people prefer to make a note of the session details as described here nhs.uk/live-well/exercise/c... and just run by their watches (ie walk 3 min run 2 min etc).
I do think we gain a lot by completing the programme. I've always maintained it teaches more than just how to run 👍🏻😁
Welcome to the forum and well done on your running journey.
This is a great place to get advice and support as you move forward, whatever your aims and we welcome anyone, whether they have completed the programme or not, however the criteria for awarding the graduate badge are that you have fully completed all parts of the training plan. It is awarded for completing C25k, not for running 5k.
Now that you are running longer distances you may find this post helpful in formulating your future training aims and objectives
Feel free to ask further questions about constructing a regime. It is generally considered that if you want to continue to make progress in your running that you need to run three times per week, although once or twice will confer many health benefits and keep you in a reasonable level of fitness.
I appreciate your detailed reply and also the link to the extra information. Thanks also for the Welcome, it is appreciated - I am excited to join this forum, and hope to participate actively - at least that's how I'm feeling at the start - I hope to maintain my enthusiasm...! I know it can wax and wane - so I am grateful of the support here in this Consolidation Club. I think I'll take some time and read the information, and then formulate a plan of action.
I completely understand about the Graduation badge - it makes sense that it would only be awarded to people who have completed all the training - and I need to overcome my reticence to use apps and digital devices whilst running - I tend to like to have my ears unimpeded - so I need to find a way to work out something that will suit me. I may be back with questions in the future, but for now I'm going to read and think about it.
Hello all. Just thought I would drop in. Graduated 1st Dec 19 and have been running 3 x week for 30mins or thereabouts. I have done a couple of parkruns and I do pilates regularly. I had a long think about the 10K/60 min plan but at the moment I don't feel ready for the commitment.
I have mixed up my schedule- have tried the Stepping Stones podcast (last week) which was interesting! I've also done a few of the Nike Training plan runs. Also aiming to do some interval work either this week or next. My goal is to get a better 5k time of 35 minutes by August (currently able to run 5K in 37.54).
Thanks again to all the support on here and for all that the admins do xx
Just finished the 5th consolidation run , I struggled with my last run after a night out so today was a hydration experiment - it was so much better . We went for a bit longer today so that Mrs Steve could run the 5km and she succeeded so is very happy 😁
I haven't posted in a while, and this is just to remind me that I am still a runner. I graduated on the 28th December, did my first graduation run on New Year's Day and then had a long break due to physical and mental exhaustion and fatigue. But what I like about running is that it seems to be a very loyal and patient companion who doesn't let you down easily.
So I ran again on the 12th, the 17th and the 19th of January, meaning that I'm getting nearer my original goal again, which was to be able to run three times a week for 30 minutes. I am still running with Laura, repeating week 9, but am planning to run "naked" one of these days or with some running music, and then I will try the stepping stone podcasts.
I wish I could have regular running days, but my illness is quite unforeseeable and at the moment I don't sleep too well, too, so I can only decide in the mornings if I will be able to run on that day or not. But, as I said: The good thing about running is that it will always be there, so I am very glad it found me!
Hey Betty! I'm sorry to hear you've not been well but you're so right, it's always there waiting in the wings.
Don't push yourself too hard when you're not up to it but know that you most certainly are a runner and can, and will when things are aligned right for you 👍🏻😊
My first consolidation run this morning. I went out later than hoped and ate half a banana so took some jelly beans just in case. Set off with a route in mind but deviated as each time I went through a gate the track went on..and on and I was enjoying the scenery. I ended up with 10 minutes left to run before I turned and headed back. I run to my Oldies but Goodies playlist and this morning it helped! Sounds that I'd not heard for a long time just buoyed me up and I picked up my pace a bit even though I was running into the wind on the way back. 4.69k as opposed to my 4.43 W9R3 distance so I was pleased with this.
Question! Should I just keep running for half an hour for now or should I do shorter runs - I know you suggest mixing it up but will shorter runs help make the 30 minutes ones easier?
I would stick at 30 right now, get that habit ingrained. You're already seeing mileage improvements on your own so take stock again in a few weeks and see where you want to make more progress.
Shorter ones are great for speedy work, push harder, but not for as long to try and get your pace up. Longer ones are fab for building stamina but 30 mins is good for just growing the habit and then seeing where you'd like to tweak or where you want to work towards 👍🏻😊
Had a good run tonight . Because there is no pressure (self imposed !) and I know I can run 30mins when it feels tough I was able to relax and play about with my cadence and speed . We walked a minute after the 30 then were running again etc finishing with a sprint . I will start the C25K+ podcasts next as I feel ready , hopefully I’ll have enough in the tank for Juju’s plan in a few weeks 😁 Happy running everyone 🏃🏻♂️🏃🏻♂️🏃🏻♀️🏃🏻♀️
Great post GoGo_JoJo, I graduated last week 😜 tried a run with my own music and well it was weird felt lost! Discovered the c25k+ and wow!! First one the stepping stones had to stop and breathe, tried it again yesterday and I ran for 4k in 30 mins!! Gob smacked 👍👍 off to walk a park run route this morning with the idea of running it next week 🤦♀️
I genuinely don't think I could or would have stuck to the whole program without the support from you all.
Hi everyone! I’m about two weeks post grad and aiming to get put three times a week, either 5k-5k-5k or 5k-5k-3k depending on what kinda week I’m having.
I find the first 2 - 3k a reeeeeal struggle every week at the mo. Some of it’s definitely psychological but some of it is that I feel more breathless and achey at the start. Would love some thoughts on how to avoid this! I already start quite slow but maybe it’s a question of hydration?
I'm no expert, but a lot of runners do negative splits, so the first half of the run is much slower than the second. I'm sure there's some science behind it if you google it. It might help.
Other than that, all I can suggest is to make sure you're hydrated, did your cool down stretches after the last run and have done some dynamic stretches before you start.
Oh, and maybe drown out the gremlin on your shoulder with some motivating music.
Personally I find starting really steady and concentrating on good, deep breathing, getting the most oxygen I can into my body really helps for about the first 10 mins or so, even if I'm going uphill, I'll slow it down and get those full breaths in, even if I can't manage every one, I'll aim for every 4th breath to be deep and full. 👍🏻
Consolidation week 3 run 1 today - still running with Laura doing week 9 run 1 over and over, but today it felt a bit easier and I wasn't on my last legs at the end of the 30 minutes hoorah! Really enjoyed the parkrun at the weekend too. I finished my 30 minutes of running at about 3.5k and then walked/ran the rest with a lovely little sprint at the end with my son joining me. I am finally feeling a bit more confident that my body knows what it is doing and I can keep going, which is such a good feeling. I am just going to keep going as I am for now but feeling good. Thank you for all the encouragement!
Thanks, this consolidation club is such a great idea 👍. A couple of things that are really helping me embed the running habit – Parkrun (great non judgemental social atmosphere, no pressure, I just run it nice and steady) most Saturdays, plus two runs of 30 minutes each during the week using the “C25K+ speed” interval runs.
Every time I remember how much difference it’s made to my health already and I just get those trainers out and get out there and run. It’s taught me I’m stronger than my fears are. Amazing.
Yes, I’ve been doing 2 or 3 runs a week - depending on hubby being home so I can get free. Added on a couple of minutes to my last run - covered 3.3 miles in 45 mins (including the x2 5 minute walks). Not sure how that compares to others but I was pretty chuffed with that.
This is my second time round of doing the couch to 5k. When i completed it back in November/December, I felt like an accomplished runner and i was going to move onto the 5k to 10k. However I got hit with the winter cold 3 of them. This knock me back. So i got back to my training week commencing 20/1/20. Trained 4 mornings and ran to evenings but with the 5k to 10k, then on the saturday I thought I would try a park run. The park run was good 36.21 5k i was chuffed. However I've gone back a step to the 5th week of the couch to 5k. This works for me. I'm still going to do the park runs and still complete the couch to 5k for a 2nd time
Well, my post graduation progress has been poor. I ended up having to see a physio and after my post graduation run 🙄 had to rest up and am now restricted to two runs per week 😔 I then went back a few weeks but am now back up to 30 mins so finally ready to do consolidation at the end of the month! Also been thinking about goals, I want to gradually increase my time until I am actually running 5k. I have realised that one of my runs will have to be shorter (20 mins) does it sound feasible to do 2 runs a week one 20 min and the other gradually increasing from 30 minutes in 5 min increments?
Thanks😀 that sounds more in line with the c25k increases 🙂 yes, I have physio exercises and also can do some of the NHS exercises for runners etc inbetween and I will be keeping up my steps by catching the bus and walking to work as much as possible. It will be slow but that's good for me and my knees 😂 feeling a bit happier now I have a plan for progress. January has been a month of recovery but I feared a total ban on running so it could have been worse 😬
Brilliant. All that cross training will really help strengthen you as a whole. Yes,a partial ban is soooooo much better than a complete ban! Good luck 👍🏻😁
Wow I never thought I would get here! But here I am. I'm glowing fair play. I can't stop grinning 😁 I have suffered from depression and anxiety for a number of years now and I have found running these past 9 weeks to have pulled me out of my comfort zone and then some. But it has been overall a positive experience for me. And although I know it's not a cure it had helped me so much! I would recommend it to anyone 😁
Joining January consolidation crew right before moving on to next month. I've only covered 3 km during my runs this week because I can't go over 140 BPM (doctor's orders after heart attack), so my current plan is to stay with this distance for 2 weeks as suggested above and then increase by 10% a week.
Math tells me i'm going to run full 5k in 8 weeks this way. This is the easy part. After that i'd like to somehow run 5k in 30 minutes, but in order to do this I need to seriously decrease heart rate and that's going to be a lot of work i'm still not sure how to do.
Oh well... one leg in front of the other. Will cross that bridge when I get there.
I feel like I'm going backwards! Im not sure if its mental block or not but after graduation I run my first 5k in 41 mins, I've not been able to beat that time, I've also started zombie run and found the interval training has spurred me on, and I've beaten a few PB'S for 1st and 2nd mile, however going back to having a minute walk every so often in the run has left me me unable to push through and even run for 30 min now, over the past few weeks I've just got slower again and I'm back to struggling a bit with it all, it's so frustrating as I feel I'm pushing more but getting slower
It sounds like you're getting lost down the PB chasing rabbit hole... try just going out for 25 mins to just enjoy a run... no pressure. See how that goes then go for 30, same.
We can put way too much pressure on ourselves to go faster, better, when really...30 mins non stop running is a good achievement in itself and shouldn't be discounted. Get back to that, then worry about faster or further 👍🏻😁
I did put the last week on during my run today, was nice having jo in my ear again and I felt a lot more focused but I was so slow, your right, I'm just getting hung up on numbers, 30 mins is still so much more than I goykd have done even so much as 2 months ago, my husband keeps saying it 'not every run will be record breaking' think its about time I listened!
Ah well at least he doesn't get to gloat often! I had to eat humble pie when I told mine he was wrong, that I could give up caffiene and it would make no difference... he's still reminding me he was right 🤣👍🏻
I've been using the podcast from Week #9 from C25K for 4 or 5 weeks now. I have some hills where I live and I'm finding that it's still hard. I'm sticking to 30mins and the best I've done is 4.51Km. I found a flat run this week and only managed 4.69Km, which disappointed me. I then tried an intentionally slow run on the hills and did 4.07Km. It's still hard work. I'm finding that I don't have the same lung capacity that I used to have and I have never smoked. I guess it's age.
I used Week 9 Run 3 for probably over 40 consolidation runs as just needed the reassurance of Laura did vary it a bit and ran the warm up and warm down at times. As started it later after the warm up walk so Laura lasted longer. Good luck.
Hills take time, but the work will pay dividends in the long run. Flat routes look great but unless you push for speed, they can actually be a little dull and you can actually go slower than you realise.
Each run is adding to your runners strength. If you have time maybe find some extra strengthening exercises to do as well, everything helps!
So I've now done a consolidation run which felt really good. Because I don't run on pavements my weekday runs have to be done in daylight in my lunch break at work. It's tough to fit in a whole 39 mins during that time what with all the warm up and stretching etc so am thinking of doing the 'speed' podcast for 16 minutes on the outdoor running track midweek. Do you think that is too soon? I've been enjoying speeding up a bit at the end of my very slow 30 minute runs so mixing it up a bit feels like a good idea.
Also the running track is so boring for the long runs but maybe for this very focussed shorter runs it seems an ideal place to do it?
🤔 I think if you're doing a shorter run you should be ok. Try to pay attention to your body and if the speed podcast seems too fast, slow it down a little. If you're trying to fit it into your lunch time it is very hard with a 30 min run plus the rest.
See how it goes. If it feels too hard then rethink. Hopefully you'll still get a 30 min in at the weekend?
I graduated on 24th January, couldn't believe I had managed it. When I think back to day 1, and how I struggled, it's amazing what can be achieved with this programme.
Now I'm working on getting the full 5k in 30 mins, but I know I'll have to be patient and not expect it to happen overnight.
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just don't want to miss a run and then give up all together!
Hey you C25K graduates! It's the Consolidation Club with Sadie-runs! ❤️
