Hey you C25K graduates! It's the March Consoli... - Couch to 5K

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Hey you C25K graduates! It's the March Consolidation Club ❀️

Sadie-runs
Sadie-runsAmbassador
β€’93 Replies

Hey there, plucky runners!

Congratulations for graduating the Couch to 5K programme! You are amazing and I hope you are excited about your future running career!!! 😊😊😊

Remember to go and request your GRADUATE BADGE if you haven't done so already!

healthunlocked.com/couchto5...

This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week. So we bring you the Consolidation Club as your go-to monthly post for all your post-graduation questions and answers!

What do we mean by CONSOLIDATION?

As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate (work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort.

Having just finished C25k, it is a good idea to:

β˜… Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks

β˜… Try out different routes

β˜… Just enjoy your new found ability!

Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!

We encourage 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.

β˜…β˜… And check out our full GUIDE to post-C25k running: β˜…β˜…

healthunlocked.com/couchto5...

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 reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.

So, over to you new graduates! Who wants to tell us how it is going/feeling? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!

The Admin Team xx

February post: healthunlocked.com/couchto5...

93 Replies
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Sandraj39
Sandraj39Ambassador

Great post Sadie-runs - lots of tips and good advice. πŸ‘ It can feel quite strange those first few weeks after graduation, without Laura or Michael (or whoever has talked you through the program!)

Personally, I really enjoyed consolidating my running at his stage and remember how much I enjoyed exploring different routes. I think it was at this point I also discovered just how much I love running on my local trails...πŸŒ³πŸ‚πŸƒπŸ½β€β™€οΈπŸŒ²πŸ‚

Good luck and good running everyone!πŸ™‚

316neil
316neilCouch to 5K

Brilliant advice there Sadie-runs, I know I struggled post graduation although I was nursing some silly injury, bursitis in one of my knees if memory serves, but the keep-running thing is great advice.

I personally found the C25K+ podcasts really useful (linked from the FAQ post) and still do occasionally use them. I also find some of the Podrunner running music helpful for keeping me running at an even pace, and to take my mind off the fact that my body doesn't really appreciate me getting it up off the couch after all these years!

The biggest thing I'd say though, is don't try and do too much too soon. You've completed C25K, the world is your oyster, but you don't have to eat it all at once :) In other words, maybe don't sign up for your first ultra-marathon just yet... take some time to build enjoyment of running. It's always good to build some training in, such as hill intervals and get into the habit of doing some sort of strength work. Actually that's a great habit to get into, and will hopefully help keep you injury free. I recommend banded clams as a good starting point. Google them!

Thanks Sadie for all your support to me personally over the time we've been virtual running buddies :D

Sadie-runs
Sadie-runsAmbassador
in reply to 316neil

Aw, I’d like to take credit, but all this wonderful information comes from roseabi, Admin extraordinaire!

In turn, thank you for your very helpful reply - brilliant tips and advice here too. I particularly like the bit about not trying to do too much too soon - so important. Running is a β€œslow burner” - you need patience and consistency, and there’s no hurry! Completing C25K is just the start of a fantastic running journey! πŸ‘

Sadie-runs

PS And a massive thank you for all your support, dear Neil!

Sadie-runs
Sadie-runsAmbassador

Some people miss having a coach in their ear after completing C25K... but I have a good recommendation for that!

The Nike Run Club app is free, and contains all manner of guided runs, for different distances or lengths of time. Lots of different β€œshort” runs to choose from, with different themes, and all of them with a coach to motivate you! So, for consolidation you can select a 30-min run and be coached along the way! I use it now again when I feel I need a little pep talk on my run. πŸ˜πŸ‘

Hi there, so the Nike app will allow me to consolidate, n play Spotify do u no? Thank u

Sadie-runs
Sadie-runsAmbassador
in reply to 23Violets

Hello! Don't know if you can play Spotify alongside it, but I am able to play from my music library...Might need more investigation! x

RunningT5k
RunningT5kGraduate
in reply to 23Violets

Hi ya, it should work fine - I have managed to listen to podcasts on Spotify while using the Nike app. Just start the music first on Spotify then open the Nike App :), hope this helps.

Thanks I am still doing the 5k app on week 9, but I will download the Nike app when I get a min, having a very busy time at work at the minute, mad time, but still running :-P

Pam_Joan
Pam_JoanGraduate

Thanks for all the info! Graduated this afternoon and really excited to see what’s ahead πŸ˜ƒπŸƒπŸΌβ€β™€οΈπŸŽ‰πŸŽ‰

Sadie-runs
Sadie-runsAmbassador
in reply to Pam_Joan

Oh wow! Congratulations and well done, Pam_Joan! πŸ‘πŸ‘πŸ‘ You are going to really enjoy consolidation and the fitness it brings. They key is being patient, I think. And to just keep running! Do check in with us if you need anything. πŸ˜πŸ‘

Pam_Joan
Pam_JoanGraduate
in reply to Sadie-runs

Thanks so much πŸ˜ƒπŸŽ‰

Mummycav
MummycavModerator

Great post here Sadie-runs , all that experience and knowledge of yours is worth it’s weight in gold x

lunarcat
lunarcatGraduate

Did my second consolidation run this morning! The first one earlier in the week was a nightmare, and I came away feeling disappointed with myself. But today...

I have no idea how, but I managed 6.41km in 45 minutes! I used week 9 for support, but, I added a couple of extra minutes running at the end, AND once I had caught my breath again, took on a hill before the final couple of minutes warm down.

I think that this is the first time I have actually hit the 5k non-stop running - in my whole life, nevermind just in this programme!

I just had to share with you all! I hope everyone is enjoying their consolidation runs and finding their own successes too!

Sadie-runs
Sadie-runsAmbassador
in reply to lunarcat

That is brilliant, well done! And thanks for sharing. Please don't sweat about the hard runs – we all have them, regardless of where we are in our running journey. I have been running for over 2 years (coming up for 3 years in August), and still have some right doozies! But, glad that the memory of your own doozy has been wiped by the lovely run you had today! Keep up the good work. πŸ‘πŸ˜„

lunarcat
lunarcatGraduate
in reply to Sadie-runs

I am learning this - it always feel disappointing though if I don't quick manage what I was hoping for. That said, always better to go out and do something than nothing at all!

Sadie-runs
Sadie-runsAmbassador
in reply to lunarcat

Absolutely. β™₯️ And, the longer you have been running for, the less you will give a hoot about the meh! runs. Promise. x

Reluctantrunner40
Reluctantrunner40Graduate
in reply to Sadie-runs

This is all very good to hear! I’m on consolidation run 3 this morning and need a bit of motivation as my last run was really meh!! Just going to get out there and do it this morning and it worry about it - fingers crossed!

23Violets
23Violets
in reply to lunarcat

How fantastic well done u :-P

Margot2
Margot2Graduate

Graduated and completed my first parkrun today. Will be following for advice on consolidation over the next few weeks.

Sadie-runs
Sadie-runsAmbassador
in reply to Margot2

Well done! Parkrun is fab, isn’t it? A great way to meet other runners and work on your 5k. πŸ‘

Have you read the guide to post-grad running?

healthunlocked.com/couchto5...

You can use this thread if you have any follow-up questions. Most importantly, just keep running. 😁

Sadie-runs x

Margot2
Margot2Graduate
in reply to Sadie-runs

Thank you

Notobleeptests
NotobleeptestsGraduate
in reply to Margot2

Parkrun is a great way to keep up the running habit. And volunteering is fun as well, for those weeks when you might want a break but still want the craic of a Parkrun.

Sadie-runs
Sadie-runsAmbassador
in reply to Notobleeptests

I love volunteering too - a great way to get to know folk too (especially if you do the barcode scanning). πŸ‘

PandaCory
PandaCoryGraduate

Thanks! I just did my graduation run today, so this is really useful information. I'm going to try the Nike Running Club , but I'll miss Coach Michael I think!

Sadie-runs
Sadie-runsAmbassador
in reply to PandaCory

Congratulations on your graduation! πŸ‘πŸ‘πŸ‘ Fantastic. 😁 As for Nike Run Club, I think you might grow just as attached to Coach Bennett and Coach Cory...β™₯️😁

MartinKH
MartinKHGraduate

Just checking in post graduation on 28 Feb.

Have done 3 consolidation runs this week, consisting of a 33 min run at a slightly lower pace than usual ( on purpose ).

Then, after a rest day course, I had another 33 min run ( on reflection, perhaps I should have had a shorter run here and tried some intervals or hills ).

Then the highlight on my week, yesterday I did my very first park run. It was an amazing experience, I managed to complete it in an official time of 30 mins 35 secs, but I was really pushing myself for the second half of what was a muddy and hilly course ( had a mate with me who normally does it sub 25, he stayed with me and encouraged me all the way round ).

My heart rate peaked at 182, but was average 162 for the half hour.

I've joined the bridge to 10k forum, folks on there are very kind too. They suggested nicely that I consolidate for 3 or so weeks first before taking on Juju's magic 10k plan, and to join in on this consolidation group.

Happy Running all.

Sadie-runs
Sadie-runsAmbassador
in reply to MartinKH

Hi Martin

Good work! πŸ‘ Building your running legs sensibly I see! So glad to hear you enjoyed Parkrun - it is great fun and so motivating to run with others. That’s such an impressive time for a 1st Parkrun! I find it hard to be sensible at Parkrun and always belt it (and sometimes regret it πŸ˜‚).

Oh yes, the 10k forum is great! Got me to 10k nicely. 😁

Happy running to you!

Sadie-runs

Keep up the good work. You might like to try some intervals at some point - there is an NHS C25K follow on podcast C25K+ speed, that is quite good.

MartinKH
MartinKHGraduate
in reply to Sadie-runs

Thanks very much Sadie-runs.

Some great info there πŸ™

Following your advice, I’ve downloaded the C25k+ podcasts and will def try the speed episode for the intervals for one of my three weekly runs.

What you you think about the other two podcasts on there, stamina and stepping stone ?

Just wondering if they are useful for me at the moment?

For the next month or two I’m looking to consolidate with three weekly runs which consist of ;

1/ easy run for about 33-36 mins

2/ and interval run ( as per your suggestion )

And

3/ either a park run or another 5k run at easy pace

What do you reckon ?

Thanks again.

Martin.

Sadie-runs
Sadie-runsAmbassador
in reply to MartinKH

I reckon that sounds like a great plan! Just keep the other two runs (other than the intervals session) nice and easy. The Speed intervals podcast can feel a little tough at first, but I think it comes in under 3k, so it is manageable - and of course, the more you do it, the easier it gets! πŸ‘

I haven’t tried the other two C25K+ podcasts - but they are designed for graduates of the C25K programme, so by all means give them a go when you fancy mixing things up.

When I was consolidating I also researched new routes in my area to keep things interesting. You can plot routes to see how long they are on Map My Run (but you have to do that on a desktop/laptop device rather than a mobile phone.)

πŸ‘πŸ‘πŸ‘

Sadie-runs

MartinKH
MartinKHGraduate
in reply to Sadie-runs

Fantastic stuff, thanks very much for all the advice and tips Sadie-runs.

Will def have a look too at Map My Run, as I do need some variety in routes.

Happy running πŸƒβ€β™€οΈ πŸƒβ€β™‚οΈπŸ‘πŸ‘

shsoga
shsogaGraduate
in reply to MartinKH

Hi, only just seen your post but thought I would add another suggestion. I have been using the app RunGo, which allows you to plot routes on your phone and then gives you voice guidance as you run them. I have used it to run in cities abroad that I don’t know, it is a great way to see a city and not to get lost without having to stop and keep checking the map.

Enjoy your running!

MartinKH
MartinKHGraduate
in reply to shsoga

Thank you very much, that’s an excellent suggestion and I’ll definitely have a look at that app.

Thanks again, and happy running.

Sadie-runs
Sadie-runsAmbassador
in reply to shsoga

Oh that sounds great, I might give that a go for any new routes too! Thank you. 😁

MartinKH
MartinKHGraduate
in reply to Sadie-runs

Thank you Sadie-runs for the excellent advice, just to update you I had my first interval experience today and used the Speed episode from the C25K+ podcasts.

As you predicted ( correctly), first time it was quite tough, but it felt great to mix it up and vary the pace a bit. I also unwittingly incorporated in a couple of hills to make it even more interesting.

Next run, a park run again on Sat.

Thanks again. Martin.

Sadie-runs
Sadie-runsAmbassador
in reply to MartinKH

Oh good! It is challenging, but not impossible...and you are brave, incorporating a couple of hills too! πŸ˜‚ It’s good to vary your runs a bit. I am not a huge fan of intervals, but still do them now and again when I find myself getting into a running rut. πŸ‘

Thanks for reporting back, and enjoy your Parkrun! πŸ˜πŸ‘πŸ‘πŸ‘

Chattycatt
ChattycattGraduate

I did my first run today after graduating last week. I had to stop at 3.8k as my hips started to hurt. I have new running shoes that felt a bit heavier and without Jo guiding me, it wasn’t my best. But I am not too disappointed, hopefully my hips just need a little rest, and will try the Nike app next time.

Sadie-runs
Sadie-runsAmbassador
in reply to Chattycatt

Oh, sorry to hear about your hip, how frustrating! Did you get your shoes after gait analysis? If you are not happy with them, you could try taking them back and explaining your issue. I have had a tricky hip in the past; some glute strengthening exercises and some very gentle stretches can help.

It was during my consolidation period that I started to get a few niggles. Soon realised I needed to add in a bit of strength work to help my running! Have you visited the strength and flex forum? Lots of good tips on there.

Hope your hip feels much better soon, Chattycatt. 🀞

Chattycatt
ChattycattGraduate
in reply to Sadie-runs

Gait analysis! I told the shop manager I was a newbie and could I have more info, he pointed me to the running shoes and walked away. I had to ask the Saturday staff for help, and he did his best. I think the hip problem has been niggiling away for a few runs now, I think the strength and flex forum sounds like a very good place to start, many thanks πŸ‘

Sadie-runs
Sadie-runsAmbassador
in reply to Chattycatt

Hmmm, that doesn’t sound like you got the best service...I had a Saturday lad trying to sell me a pair of shoes for an over-pronating gait after I told him I was neutral! Needless to say I left the shop without making a purchase! This was in an ASICS store; I wasn’t impressed. I find places like Run and Become and Runners Needs much more professional and dedicated. πŸ‘

It is very common to get niggles after graduation; the key is to look after them. Gentle stretching and strength work on your glutes might help, and keep your runs nice and gentle, and short. Don’t try and run through pain as it will probably just make it worse, okay?

Chattycatt
ChattycattGraduate
in reply to Sadie-runs

Thank you, strength and flex tomorrow, maybe a short run on Wednesday. I can’t give up now I have invested in new shoes. They do feel comfortable and feet are good, so that’s something I suppose.

Sadie-runs
Sadie-runsAmbassador
in reply to Chattycatt

Honestly, I have been through so many injuries/niggles and have come back from them, so you’ll be fine! Even short runs will keep up a level of fitness, so don’t worry if that’s all you can manage whilst focusing on your strength. πŸ‘

Calcan
CalcanGraduate

First consolidation run today - I think I'm starting to enjoy this running lark!! (Or slow jogging in my case).

Tried to use the Strava app for the first time - is there a way to put a 30 min timer on it? As it was I used Strava, stop-watch app and listened to a podcast....stop-watch didn't alert me at 30mins πŸ™ so it is a good-job that the podcast was only 34 mins long and I knew to stop then!!

I'll have to find a 30min long podcast for next time!! 🀣

Sadie-runs
Sadie-runsAmbassador
in reply to Calcan

Good work! πŸ‘πŸ˜

As far as I can work out, there is no timer/stopwatch facility on Strava. πŸ˜• And I know it is a pain to have to keep pulling your phone out to see how long you have been running! You don’t need that kind of distraction! Maybe you should gift yourself a Garmin watch as a reward for completing C25K...The most basic one is good (I have it). Easier to check how long you have been running for! πŸ‘

Failing that, the free Nike Run Club app has a few guided 30 min runs on it. I love the β€œHeadspace” ones. 😊 RunPod with Jenni Falconer is an excellent running podcast - but episodes range from 23 to 40 odd minutes!

Happy running! The streets/trails are your oyster now. 😁

Calcan
CalcanGraduate
in reply to Sadie-runs

Thanks! I'll check out your suggestions! πŸ™‚

Hello everyone! I graduated on Sunday. I have my first post-graduation run tomorrow.

I’m going to miss the structured programme on the C25K app. I feel a bit lost going forward.

I thought I would just enjoy running (3 x 30 minutes per week) for 3 weeks or so. After that, I would like to build up to running 5K. I don’t want to do a ParkRun yet.

I’m running mainly for my mental health so the key thing for me is to keep getting out there regularly, building on what I’ve achieved through the programme.

Thanks πŸ˜€

Sadie-runs
Sadie-runsAmbassador
in reply to agirlinwinter

Hello! And congratulations on graduating! πŸ‘πŸ‘πŸ‘ I am full of respect for people who completed C25K through this lousy, wet winter!

Your plan sounds like a good one. πŸ‘ It is very common to miss the structure of C25K, but the reality is, you don’t need it, and you will create your own structure! Regular running is the goal. And, at a later date, as you get fitter, adding in small, new goals can be a good motivator (ie getting to 5k, as you mention). Sounds like you have it sorted to me!

Took me two years to try a Parkrun, and love it now!

Happy running! 😁

SadlyBroke
SadlyBrokeGraduate

So today marks a week since graduation and in that time managed:

- an hour of light running at footy on Wed. night

- a rest on Thurs.

- a repeat of W9R3 on Fri, with Jo W keeping me motivated. Thought I'd taken it quite easy but covered same ground as graduation run.

- first ever ParkRun on Sat. Woke up to a lovely morning, and saw a rare opportunity to run on the Severn Bridge without strong winds! Felt great.

- rest days Sun and Mon.

- another repeat of W9R3. Slower than previous w9 runs but a return of an old friend... the dreaded niggle of a shin splint ☹️.

Only got myself to blame - pace on Sat was far too fast, got carried away in the moment and should have slowed down and then slowed down some more. With hindsight today's run should have been much shorter, slower or saved for another day. Will need to think carefully about when to go out next and how far to scale back on time/distance.

Sadie-runs
Sadie-runsAmbassador
in reply to SadlyBroke

That sounds like a great week of post-grad running - good work! But sorry to hear about the shin splint. πŸ˜• We live and learn, eh? It’s good that you can see why it might have happened and can act on it though. Don’t despair, niggles in runners are so common - the key is, of course, to listen to your body and act upon its cues. Perhaps focus a bit on the areas of your body to strengthen in order to try to prevent them? (If you Google strength work for preventing shin splints something is bound to come up). Most running injuries/niggles are a result of a muscle weakness elsewhere in the body. You can do strength work at home using your body weight and a resistance band, so easy to fit in.

Hope you feel much better soon! πŸ‘

Hi :) I graduated on 7th March. My W9R3 was my first ParkRun which I completed with a time of 35:28. (102 out of 150 runners - Go Team NHS C25K!! 🀣) I’m struggling with a few things away from running at the moment and that, combined with a uncomfortable lower calf, has kept me from running since Saturday. I’m hoping to get out today and just run because already I’m missing it!

Sadie-runs
Sadie-runsAmbassador
in reply to DrEdFullyunfit

Congratulations on graduating! πŸ‘πŸ‘πŸ‘ Such an achievement. 😁 And that is an excellent time for a Parkrun!

Lots of things can keep us from our running routine, but first things first, don’t beat yourself up about it. (I say this, as I know in the past I have!) If life is getting in the way a bit, I tend to try and get out for a short one - 1 mile only. With warm up and cool down walk this can be done in 20 mins, and it keeps the legs ticking over. And, you still get that lovely post run buzz.

Hope your calf feels better soon. Very gentle stretches and some strength work might be in order - as long as it’s not a strain? If you think it is a strain, don’t run until it feels much better, and then start the stretch and strength routine. Took me years to figure out I needed to incorporate a strength routine along with my running!

All the best to you. πŸ‘

Thank you :)

I suffer with depression quite badly. It likes to hit me out of the blue for no reason and on Sunday afternoon it did it’s thing in quite a full on way. I was pretty keen to get running again ASAP to help my mood, but this achey bit has stopped me - grrr.

How do I tell if it is a strain?

At first it hurt to walk and I was limping, now I’m not and walking seems to free it up a bit. I really don’t want to do any further damage which will stop me running - it’s really important to me mentally that I have that in my armoury against depression.

I’m thinking I should give a run a go, with a good warm up walk first, no particular distance or time in mind, but no more than 35 mins even if I feel fine (I suspect my leg will dictate much less). Does that sound like a good plan?

Sadie-runs
Sadie-runsAmbassador
in reply to DrEdFullyunfit

I completely understand, as I suffer from low level depression. Running (and dramatically cutting down my alcohol) has been a lifesaver. I also worry a bit when I cannot run because of injury, as my mental health can take a dip when I don’t exercise. When this happens, I try and do some yoga and strength work. It helps a bit. But I miss this running like crazy.

I think a gentle β€œtest run” is a good idea, but if the pain comes back with running, do stop. (Running can make a strain worse.) Only a physio could tell you if it’s a strain or not, so I wouldn’t like to advise on that! If it persists, I really do recommend a sports physio. I have resisted that in the past, because of the cost, but like you, I have my mental health to take care of so I have self-referred before. I must say they are worth every penny. If you cannot afford it, and the pain persists, try icing it (bag of peas in a tea towel!) 3 times a day for 20 mins and rest it.

I hope your run goes well - keep us posted! 🀞

Roxdog
RoxdogGraduate

I'm going to try one of the Nike Run Club app 'headspace' guided runs tomorrow. I listened to a bit of it and it seems to be based around the mental side of running rather than the physical. So no pumping music and 'yay yay yay' type motivational stuff, which doesn't appeal.

I'll report back. Hoping to have a 25 minute run in my lunch break.

I think it's good to consolidate the 30 minute runs, but a few weeks in now, different length runs feel good.

Long 45 min run slowly at the weekend! It's all just so exciting! What with doing the other exercises too I feel so strong now! Really hope the headspace guided run is good. I get bored so easily in every part of my life I am having to mix up my running a lot. A new experience every time.

MartinKH
MartinKHGraduate
in reply to Roxdog

Look forward to hearing your report on this. I might try one myself.

Have a good run πŸƒβ€β™‚οΈπŸƒβ€β™€οΈπŸ‘

Sadie-runs
Sadie-runsAmbassador
in reply to Roxdog

Hi Roxdog

Thanks for checking in. I totally agree - mixing things up really helps! I hope you like the Headspace runs. They are very chilled. You can play your own music alongside them if you need extra stimulation. 😁

A couple of months ago I tried running one mile every day for 7 days at a fast pace just to see how I felt - had never run every day before (only advisable if you have been running for a good length of time) and was going through a bit of life stress and needed a release. I LOVED it. My norm is to run three times a week (long run, medium run and short run), so this was something very novel to me. It’s good to change things up a little.

Enjoy your long run! So pleased to hear that you are feeling strong. πŸ‘

Roxdog
RoxdogGraduate
in reply to Sadie-runs

Thank you! I'll review the guided run on here in case other people might find it useful.

Sadie-runs
Sadie-runsAmbassador
in reply to Roxdog

Great, thank you! 😘

Roxdog
RoxdogGraduate
in reply to Sadie-runs

So the guided 25 'headspace' run on the Nike Run Club app done. I wasn't super impressed but it made a change. Perhaps I didn't need the advice on dealing with stress.

Anyway, I had a good run. Toxic 10 kicked in a bit, but I have noticed that if I do warm up exercises before the warm up walk it's less of a problem. There isn't always time though and I did this run in my lunch break so there definitely wasn't time!

My pace has improved though - despite the strong wind and toxic 10 I'm doing a 12 minute mile now instead of my 13.5 minute mile a week ago. My longer runs will be slower of course.

I don't post about pace/speed on the main cto5k forum though because I don't want to encourage anyone to speed up before they're ready- so of anyone on the main forum who is still doing the programme is reading this - please ignore!

I would like to just get stronger and a little faster but am not pushing it.

I guess the speed intervals I've done, which are hard but fun, are helping!

At least my legs don't ache or feel like lead these days. That's progress!

Thanks for your support - I like the consolidation club because I can ask questions and get ideas without filling up the normal forum with my obsession!

Sadie-runs
Sadie-runsAmbassador
in reply to Roxdog

Ah, maybe I enjoyed it more as I used it mainly during the period I was being made redundant from my job last year i.e pretty stressed! I can see it wouldn’t be for everyone though. Some of the other guided runs might appeal more - I mostly suggest Nike Run Club guided runs for those new graduates who worry they might miss the voice overs/encouragement of the coaches on the C25K app.

The way you are going you WILL get stronger and faster! So lovely to hear how much you are enjoying your running and seeing improvements. It is so satisfying. 😁 I remember my legs aching throughout most of C25K, and then that moment when they stopped aching after a run - magic! I really don’t like intervals much but do them now and again as they really do work!

Happy running to you, Roxdog. 😘

Hi! Today was my first consolidation run. Did it with the 5K+ podcast (Stepping stone). I felt really good, specially finishing on a high. Would you recommend to use the other two podcasts for the next three week since 'Speed' is a 16 min run? Or would it be better to run 30 min x 3 times a week?

Sadie-runs
Sadie-runsAmbassador
in reply to CarnationTheCat

Hello! Well, I would say keeping up the 30 minute runs 3x a week is a good idea for a short while, and once you start to feel more comfortable doing that you can try the Speed and Stamina podcasts - by that point you will be feeling the need to mix things up, and those two podcasts are good for that! Keep up the good work! πŸ‘

SadlyBroke
SadlyBrokeGraduate
in reply to CarnationTheCat

I'd stick to re-running W9R3 with the app for a few more runs. I thought I'd have a go at the 'stepping stone' podcast but, without realising it, I must have skipped on to the 'stamina' run. Didn't spot the mistake until several minutes into the run and so tried to stick with it, all 35mins of jogging at high and slower pace! Brutal. Far too soon after graduation. I'll be sticking with Jo W for another week or two before going down the C25K+ route. Have noticed definite improvements by doing so - steadily covering more distance with each 30min run. Good luck, whatever you decide to do. Feels good, doesn't it.

Sadie-runs
Sadie-runsAmbassador
in reply to SadlyBroke

😱 But yes, simply by running 30 mins 3 x a week you will continue to see improvements. You are building stamina, and no need to change things up for a good while! πŸ‘

CarnationTheCat
CarnationTheCatGraduate
in reply to Sadie-runs

Thanks! Great advise. Thank you Sadie-runs

Roxdog
RoxdogGraduate

I just wanted to post that during this awful situation, running is so good. Have been a bit freaked put to be honest and am we have been sent home to work for the foreseeable future.

But this means hat in the light mornings I can run with more time because I din't gave the journey time to work. Am a few weeks post graduation now, and have managed some very slow 5k runs plus some intervals sessions. I don't know what happened thus morning though! Went out, as usual with no planned route, just decided where to go from moment to moment. I found myself a long way from home! I ran just over 7k! What happened? How did I even do that? What have I become? The first couple of weeks after graduation were tough, but everything is falling into plaçe! Thanks to cto5k. I'm 60 with arthritic knees and always hated running.

Keeping us all sane!

Roxdog
RoxdogGraduate
in reply to Roxdog

Sorry for all the auto correct spelling errors!

Sadie-runs
Sadie-runsAmbassador
in reply to Roxdog

Thanks for sharing, Roxdog. And oh yes, I know what you mean - I have not been sleeping great, but my running has been helping to keep me calm and it is so good to be out in the fresh air. Thank heavens for running.

Well done on your long run! I am so pleased that things feel like they are falling into place. This happens beautifully when you stick with it and have a consistent routine of running. πŸ‘ Now you have consolidated for a while, and enjoyed a longer run, you might want to take a sneaky look at ju-ju’s 10k training plan over on the bridge to 10k forum. The good thing about it is that it provides a safe way to build up the distance, with 3 runs a week (of various lengths). Many folk (myself included) found going from 5 to 10km easier than C25K. Not saying you have to get to 10k now, but maybe something to consider in the future should you want a new challenge!

Best wishes to you. 😘

Sadie-runs

Roxdog
RoxdogGraduate
in reply to Sadie-runs

Thank you - yes the bridge to 10k plan might be a good idea! I am so excited!

Roxdog
RoxdogGraduate
in reply to Sadie-runs

Hmmm πŸ€” a bit achy in the lower back this morning after that run. Have done some yoga, but I think this means I need to build core strength. More planks!

I looked at my stats and 5k of the run was done in 35 minutes, which is a bit scary because it was a lot faster than my last 5k. I'm nervous because I am not young, have arthritic knees and perhaps am pushing too hard? That said, it felt natural to run at that speed so maybe ok? Hope the lower back issue goes away - I think that it's not an injury, just 'feeling' that long run yesterday. πŸ™

Sadie-runs
Sadie-runsAmbassador
in reply to Roxdog

A faster run now and again is okay I would say, especially if it was a speed you felt comfortable with it. But make your other runs slow and steady.

Sorry to hear about your lower back πŸ˜•. I suffer from that now and again (and it goes into my hip, ouch!), but usually with me it comes on when I have been over-enthusiastic doing yoga, funnily enough! (when I take my forward bends too far). Some core work is a very good idea - and don’t forget your glutes! This is where us runners hold all our power πŸ’₯. Banded clams (do you have a resistance band?) and glute bridges work a treat. πŸ‘

Roxdog
RoxdogGraduate
in reply to Sadie-runs

Thank you! Yes I will do more exercise. I think OH has a band somewhere! My next run will be shorter (but oh the temptation!).

lunarcat
lunarcatGraduate
in reply to Roxdog

Wow, Roxdog, that is amazing!

It's very uncertain, but like you say, getting out and about is more important than ever. I recommended C25K to my colleagues - I wonder if we'll have many new graduates in about 9 weeks time?

Well done on all of your hard work - it's obviously paying off! :)

Roxdog
RoxdogGraduate
in reply to lunarcat

Thank you. Am working from home so need to move! Take care..

lunarcat
lunarcatGraduate

Hi all.

I just wanted to check in.

Following my run last week, I ended up with what I think is a shin splint (never had one before but it seems to fit the descriptions!) So I took a week off and went for a shorter run on Wednesday, but am still getting some pain :( Absolutely gutted as with everything that is going on, I feel like I could really do with running to clear my head!

I'm going to put my trainers on again today for a lunch break run from home and see how I go on. I really don't want to lose the ability that I have gained (or the muscle!) :D

Sadie-runs
Sadie-runsAmbassador
in reply to lunarcat

Oh lunarcat, so sorry to hear this. πŸ˜• But don’t be frightened to rest up longer if needs be. You don’t lose fitness that quickly. If you do decide to take a bit of time off to help it get better, then I heartily recommend some home strength work to help with the shin splint - see this great routine from Runner’s World:

runnersworld.com/health-inj...

And brisk walks to clear the head! Having said all this, I hope your run today went well and you had no pain. x

Roxdog
RoxdogGraduate
in reply to lunarcat

Oh no that's bad luck. I hope you recover soon!

So happy to have finished! I didn’t really believe it was possible!

Sadie-runs
Sadie-runsAmbassador
in reply to PrairieGirl71

πŸ‘πŸ‘πŸ‘ Congratulations! And you may have just finished C25K, but you are at the start of a very exciting new running life! πŸ‘ Lots of tips etc in this thread, so have a read through. And let us know if there is anything we can do to help. There is a guide to post C25K running under the β€œpinned posts”. Happy running!

Thank you so much!

Delly-dot
Delly-dotGraduate

Hi Sadie-runs. I'm glad I found your post.

I graduated C25k yesterday, 24 March. IannodaTruffe gave me the rather dubious honour of being "the first lockdown graduate of C25k!" Quite a notorious claim to fame!

I start my graduation runs tomorrow/Friday. I've had a listen to the C25k+ podcast for inspiration but it doesn't appeal - too much scary music!! I managed just over 5k during each of my week 9 walk-run-walks, so I'd like to build up to getting my 5k within the 30 minute run eventually.

For the time being I thought I would just repeat the week 9 runs and play a different coach each time, just to see what I've been missing. I guess that I will feel when I'm ready to move on, maybe I'll try the C25k+ podcasts again...?

Sadie-runs
Sadie-runsAmbassador
in reply to Delly-dot

😁😁😁 Congratulations on your graduation Delly-Dot! Woo hoo! And on being the winner of the prestigious First to Graduate Under Lockdown award! For that you deserve an extra shiny medal. πŸ…

I didn’t use the C25K+ podcasts for ages after graduation. Mostly because I HATED the music. Still do. It’s rubbish. But I do like the Speed podcast as it’s an easy intro to running intervals. πŸ‘ Using the week 9 runs whilst consolidating is a great plan. I do think a lot of us still need the coach whispering in our ears when first consolidating, but don’t ever doubt you can do it without them - because you can. You will find you can take the stabilisers off yer bike soon enough! But for now, use them - it is so bitter sweet saying goodbye to those voices in our ears, that have been cheering us on for 9 weeks. 😒

Let us know how you get on, but mostly, enjoy your runs!

Sadie x

lunarcat
lunarcatGraduate

Hi all! Just dropping by (again)!

I hope that everyone is doing ok in these very peculiar circumstances. I have to admit though, I am even more pleased now that I did Couch to 5K, because those little runs are helping me to keep a routine, get at least a few thousand steps in a day and just allowing me to wave a quick hello to a handful of people on my route.

Yesterday, I decided to go for run (shin splint seems to have recovered yay!) and managed 6k!!!! 6K!!! That endurance is slowly building, so, I'm going to try to work on my pace a little bit too now.

I'm so glad to be on this community and see how great others are doing too! :)

Sadie-runs
Sadie-runsAmbassador
in reply to lunarcat

Oh me too, lunarcat. Running is keeping me sane right now, and we are so lucky that the weather is perfect for it! I was out at 7am today and it was beautiful – plus the few people I did see either waved or said hello, which was lovely.

6km is brilliant, well done! It is such a joy to see fitness and stamina grow. Take care though – it is advisable to only work on speed OR distance – not both at once! So, you could focus on gradually building on a faster 5k, or follow ju-ju's wonderfully steady 5-10k plan, if you feel ready for that. πŸ‘

Happy running and stay safe. xx

Yoginut
YoginutGraduate

So, I read the guidance and after 5 or 6 consolidation runs using Week 9 of the C25K app with the lovely Michael Johnson (just love his voice!) I decided to try out the C25K + Stepping Stones podcast with the equally lovely Laura.

Well, it came as a bit of a shock! 😲Having graduated using the Japanese slow jogging method, 150bpm was a tad faster than I'm used to!

But once I got going I have to say it was ok. It got harder after the first 10mins with the pace upping to 155bpm for 15mins (I think?) and again for the last 5 mins when it increased to 160bpm.

But the good news is that despite my initial OMG thoughts, I pretty much nailed it 😁

So chuffed with myself especially as I was in two minds about using my one exercise outing for the day for this or some other activity. It will certainly help me build speed and stamina, which is exactly what I want! 😊

Sadie-runs
Sadie-runsAmbassador
in reply to Yoginut

Hi Yoginut!

Well done on this run! Fantastic work. Took me months before I tried the C25K podcasts, so you are a braver runner than I! I use the Speed one now and again (intervals) and quite like that. Though I don’t find it a long enough run to satisfy me at the moment.

Hope you are enjoying this beautiful running weather? Running feels all that more precious at the moment, doesn’t it? Stay well. πŸ‘

Sadie-runs x

dieOR5k
dieOR5kGraduate
in reply to Yoginut

Hi Yoginut. I run to 170 bpm, but shorten my stride. I am a v slow runner even at 170 using this method. The gait analysis class gave me this method to stop over-striking. So if 155 is daunting, shorten your stride. I think it will work the same.

Calcan
CalcanGraduate

Hi

Just managed to finish my three weeks of consolidation runs before the extra lockdown rules (I'm in Ireland). Last run I used the C25k+ stamina podcast - although not my kind of music, very pleased that I managed 4.1k in 35mins.

My goal is to be able to run for long enough to be able to do 5k by the time park runs are started again.

Thinking about using ju-ju-'s Magic Plan (by time) as a structure for my next runs (if I can work out where is possible to run within 2km radius of our house) or are there any other strategies/plans for those of us who haven't got to 5k yet never mind aiming for 10k!

Sadie-runs
Sadie-runsAmbassador
in reply to Calcan

Well done on your consolidation runs, Calcan! πŸ‘πŸ‘πŸ‘ And sorry to hear about the further restrictions in Ireland, though am sure this must be for the best. For plotting routes within 2km of your house (as a loop, so you can do it enough to reach 5k eventually!) you could look at MapMyRun. I use it to plot routes/distances and it is very handy.

When I first graduated I consolidated by running for 30 mins 3 x a week, and then as I started to feel fitter, I would add a couple more minutes onto each run, until I eventually reached 5k. Building up slowly is key. I am sure you will get to 5k no problem in time for when Parkrun starts up again!

Stay well.

Sadie-runs x

Calcan
CalcanGraduate
in reply to Sadie-runs

Thanks Sadie-runs πŸ™‚

Hymertrails
HymertrailsGraduate

Just thought I’d check in with all this strangeness going on!! Consolidation R 6 completed last night and only the second outing this week since lockdown. Managed to get the 5k but had an ankle niggle since last week after running a 6.7 k flat coast path trail. I’ve rested it and it seems ok but going to stick around the 5-6k for a week or so until I’m feeling good. Struggling with routes a bit also, as soon as I go so far it’s hills or busy roads. Longing to get to my local forest trails that are tantalisingly just out of reach. Hey, ho could be worse I guess.

Hope everyone is ok and stay safe and run smart...

Sadie-runs
Sadie-runsAmbassador
in reply to Hymertrails

Hello Hymertrails, lovely to hear from you. 😁 Six consolidation runs so far is great. πŸ‘ But sorry to hear about your ankle niggles. 😐 Now we are having to spend so much time indoors, why not Google β€œankle strengthening exercises for runners”, and make yourself a little routine? As I have said before on these forums, every injury/niggle is an opportunity to get stronger! πŸ’ͺ If you still have any pain, take the exercises very very gently, of course.

I am still getting out for my thrice weekly runs. I am truly appreciating the freedom I currently have to run, and how it is helping for my ever fluctuating anxiety levels. Trying times...😐 You stay well and safe too. x

dieOR5k
dieOR5kGraduate

CR1 done. 25 ugly min. Found rain doesn’t bother me, but Nike coached app does. That was too much rah rah, and I found it distracting. I’ll try the steppingstones C25K+ next.

Sadie-runs
Sadie-runsAmbassador
in reply to dieOR5k

Ah, it’s not for everyone! Well done on your rainy run though. πŸ‘ The stepping stones podcasts can be a little tough...if you do find them tough, why not consolidate by running 30 mins, with no focus on speed or distance? Doing this 3 x a week is good consolidation - and you can listen to your own music or a podcast. πŸ‘πŸ˜

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