Hope everyone is well.
I’m in the second week of consolidation runs and I’m feeling down about my running. I’m doing 30 minutes 3 times a week. It’s hard work. The last 10 minutes feel like forever.
I see posts on here about new graduates running 5K. I’m doing about 4K in 30 minutes (if I push myself). I feel slow and unfit compared to what others are posting.
Does 30 minutes ever feel easier?
Graduation does not confer some magical ability on you.....as you have found.
As we state in the guide to post C25k running healthunlocked.com/couchto5... comparing yourself to others is futile.......unless they are your identical twin.Look where you were before you started C25k and look where you are now.
You are still a very, very new runner and stamina, strength and ability continue to build for months and years.
We recommend consolidation for exactly the reasons you are facing..........trying to push on to greater durations or distances before you are comfortable at 30mins/5k would be disheartening and much more likely to result in injury than continuing as you are for a while.
Why not look in on the Consolidation Club healthunlocked.com/couchto5... which exists to help those in your position. ........you are not alone.
Thank you and I’m grateful for all the advice and support you provide to us new runners.
You're doing great agirlinwinter ☺
Running for 30 minutes is no mean feat - however far it may be. You're lapping everyone still on the couch 🛋 😁
I have completed 3 weeks of consolidation runs today, but still not reached 5k - but I'm still running, and so thankful that I found running 🏃, I don't know how I'd be coping at the moment with what's going on ☺
Keep on keeping on, & don't worry about the distance, just keep running 🏃 ☺️
I feel the same about running at the moment. It’s helping me to cope with these strange and scary times. Thanks for your support, Iwil keep running 🏃♀️
Ok, so first, congrats for keeping going. If it helps, I felt a bit deflated for the first couple of weeks after graduation. The 30 min runs felt tough and I was struggling in the last five minutes on each run.
I think It's about doing some strength training and keeping going.
Maybe vary your route that helped me. A few weeks post graduation I managed first 5k in a very slow time. I was running off road, through mud etc, so it was slow!
Believe me though, you will run longer and faster. That is beginning to happen now but requires patience, resilience and determination. I don't like posting my distances etc, but today ran 7k, I am 60. I am not showing off, just reassuring you that you can do this. It will happen!
Congrats on running 7k, that’s amazing. I do feel deflated after graduation, it was an amazing achievement for me and now I’m a bit lost. But I’m going to keep putting one foot in front of the other 🏃♀️
Keep going - especially to clear your mind from everything going on. I only posted about my run to encourage you - you will come out of this consolidation phase a stronger and faster runner if you keep at it!
Hi agirlinwinter
I'm also in the second week of consolidation runs and the max I have managed in 30 mins is about 3.6km. I hope to get to 5km at some point ...but it sounds like you are ahead of me 🙂!
I'm just so glad I started C25k as it feels like the only thing that is keeping me sane in these crazy times.
You really are not alone and I'm sure that you will get to 5km very soon.
It really does help to get out and run doesn't it? If it can maintain our sanity in these crazy times 😜 it's got to be a good thing 😊 🏃
Keep safe and happy running ☺
It really helps. I started running to help with depression and anxiety, which are both going out of control in these scary times. I dread to think how bad I would be without running. You too 😊
The world has gone crackers hasn't it lately as most places here are shut!
I think we’re at much the same stage tbh. I agree, I’m so grateful for running at the moment. We will both get to 5k 👍
Hello,
I’m in exactly the same place as you & I’ve no idea why my mind is playing tricks on me!
I graduated 02 March & every single run has been so tough, I even gave up mid-run on Monday!
I’ve just returned from a run where I slowed down, I felt stronger & ran the entire 30mins. I’m now focusing on retaining the ability to run for 30mins, regardless of speed or distance.
Keep running, wishing you well 👍
Great plan Nitlah ☺
30 minutes running is building up stamina, so I believe, and makes you feel good, so you're doing yourself a huge favour
Keep safe and happy running 🏃 ☺️
Sorry you’re experiencing this but it helps to know I’m not alone! You’re right, I need to focus on running the 30 minutes regularly. Everything else will come in time. You too, take care 😊
Don't put so much pressure on yourself. I graduated in November and I still can't run 5k in 30 minutes, and possibly never will!
The great thing about graduating is that it's your running life now. You don't have to run 5k! I would have recommended parkrun, although I've never done it, but sadly not at the moment. 😔 Here are some other suggestions:
Change your route.
Try a shorter run with interval training. There is no reason why you have to be running 5k every time you go out.
Google 'fartleks'. It's billed as fun, but I maybe wouldn't go as far as that!🥴
Set yourself a challenge of getting up a local hill.
Set yourself a time goal, rather than distance. I can run for an hour and a half now, but it sure ain't fast.
Download the Nike running app. It has some great ideas and tips.
Keep going and good luck 👍
Thank you for those really helpful tips. You’re right, I need to ease off and just enjoy making running a part of my life. I’m going to carry on doing 30 minutes for the moment and see what happens in a few weeks’ time.
Think of how much better you are now than you were when you first started.
Yes definitely. I keep reminding myself that I thought I was going to die after W1R1 in January. I never imagined I would be able to run for 30 minutes 🏃♀️
Exactly! You will continue to surprise yourself!
I went for a run. I could only manage 24 minutes before I had to give up 😭😭😭
Please don't despair! You will be fine! I gave up on one of my consolidation runs, it diesn't matter, you ran for a long time. Think where you were at the beginning of the programme!
We've been there - you will overcome this!
Thanks Roxdog. I didn’t drink any water today. I don’t think that helped matters. I appreciate your support 👍
Ah - well that lack of water was almost certainly the problem! Now you know!
24 Minutes? Blimey, I wish I could run for that long! This is a great journey that I am enjoying being a part of (although the look on my face whilst running hides this really well!). I'm only up to W5 R2 so far but plan to try the infamous W5 R3 tomorrow (although tonight's first glass of wine has 'encouraged' me to start a second). We all have good days & bad days, no matter what we're doing at the time, but the main thing is that you got out there and did a 24 minute run ( I had to repeat that as a practice for when I can say I did the same). They are difficult times at the moment and to be fair, going out on our own for a run is one of the few things that we are able to do now that pubs and leisure centres have got to close. Don't set yourself any targets apart from getting out there and doing SOMETHING. We all need to look after ourselves 'in these times' (a cliche'd comment, but the best way I could think of describing it) and remember (and keep reminding yourself), you are doing far more than those who are still just stuck there on the couch, whatever you achieve is a million percent more than they do, so well done you!
I never thought I could run for 20 minutes, but I did and you will too. Honestly, if I can do it anyone can. Good luck for W5R3 👍
Thanks. I’ll have a day’s rest and get out there again. I WILL keep going because running is doing me good long-term.
But you ran for 24 minutes! That's fantastic! There's no reason why you can't walk for a couple of minutes every 15 minutes. Check this site out. Elite athletes do 'jeffing'.
Hey! You are doing brilliantly. I am doing 2.5 k in 30 mins! 4K sounds like Mo Farrah to me. You are running for 30 whole minutes which is amazing. Every time you run you get a bit fitter, your bones get a bit stronger and your stamina and immune system get better. In this current pandemic it’s really important! Keep going. 👍👍👍
Aw thank you for the encouragement. It’s really appreciated. Stay safe and keep running 🏃♀️
It can be a tough to stay motivated and have a clear direction after graduation. Especially after having the structure of C25K, that’s what I found anyway.
Some great ideas above for you. Just one other from me.... Sadie-run recommended that in my consolidation runs that once per week I do interval running using the C25K+ podcast and specifically the speed episode.
That’s what I’ve been doing, and I’ve really enjoyed them. You get the commentary and music to keep to the beat on the podcast and the timings for the intervals are also included to let you know when to speed up or slow down.
I do that once per week, it’s short and sharp.... 5 mins warm up walk.... 5 mins running at 150 beats per min ( bpm ) and then 1 minute of running at an increased pace of 165 bpm , followed by 1 minute running at 150 bpm .... then this cycle is repeated another 5 times. ... and you end with a 5 min warm down walk.
Total running time is only 17 mins.
That’s one of my 3 consolidation runs per week , my other 2 are 1 x slow run for about 40 mins and 1 x run at normal pace for around 30 mins ( this was a park run for the last few weeks).
Happy running 🏃♀️ 🏃♂️
Thank you. That’s a great suggestion. I’ve downloaded the podcast and I will give it a go 👍
Fore warning the music is terrible...😂
😂😂😂
Hi girlinwinter, I did a similar time / distance this morning and it is good to read all the responses to your post. I have been trying long and short runs and occasionally I see a little bit of progress. Funny enough I was thinking this morning I should make more notes on route, weather, time, distance to be able to compare. Good luck with some of the ideas suggested, let us all know how you get on. 🏃♀️👩💻👍
Thanks. I’m just going to keep plugging away. It was a bit damp today which is never great, as that’s the trigger for my asthma.
Hmmm I think you are right. Ups and downs but it is fantastic that you were out there running. Take care. 🏃♀️
Feeling a bit worried and down about it all..
Feeling down and a bit stupid... and slow :-(
How long to consolidate?
Post graduation running
Wow what a difference. ? down to different running shoes
