This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs.
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:
★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks
★ Try out different routes
★ 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.
★★ And check out our full GUIDE to post-C25k running: ★★
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!
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IannodaTruffe
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Today is my 3 month runniversary! I started C25K on 1 January (like many others here). I never imagined I would stick to it and be running 3 months on.
I’m doing consolidation runs (3 x 30 mins per week) after graduating on 8 March. I started week 4 of CR yesterday.
I had planned to do 4 weeks’ of CR and then gradually start to increase my time on one run each week until I was running 5K.
I’m thinking now that I will carry on doing CR of 3 x 30 minutes for a few more weeks. I’m finding 30 minutes very hard work still.
I am a great believer in having some weekly targets to hit. Make them achievable but stretching, for instance, running up a particular hill, or seeing how far up a particular hill you can actually run. Running a kilometre at a target pace. Running a new route. Seeing whether you can maintain a nice slow pace for an entire run. Etcetera, etcetera.
Week by week you can extend the challenge without ever having to increase your current duration and you will be able to identify continuing progress, which is often the problem for new graduates with no plan to follow.
Thank you. TBH my challenge at the moment is making sure I run for 30 minutes. Some runs are harder than others, but I’m not finding 30 minutes anywhere near comfortable yet. It would a good idea to change routes though, so thanks for that suggestion 👍
I remember you graduating! If it helps, I only graduated 2 months ago and found the first few consolidation runs a bit variable. The first couple were ok but then 30 minutes felt tough again for a while. I just kept going with them and did do a couple of the speed intervals runs too as well as increasing strengthening exercises and yoga. Suddenly everything kicked in after about a month and it all feels so much easier now and I am running longer and a bit faster too. I don't post distances on the normal part of the forum, but am now managing 6 and 7k runs sometimes, with shorter runs in betwee- still pretty slowly but it doesn't matter.
Yep. I’m in the same boat. I’m at CR8 and still find them difficult. IannodaT advised running should be fun. I enjoy getting stronger but not at enjoyment yet. I did find off day strength & flex program did help run days feel better.
Consolidation is about not increasing duration or pace but becoming comfortable with the distance/duration that you accomplished during the C25k plan. Doing this for a few weeks will mean you are in a better place to start increasing pace or distance, if you wish.
It is best not to push distance and pace on the same run.
You are free to do as you wish, but by doing one long run per week, you can add the 10% onto that run and duration/distance will increase quicker, leaving one other run to work on speed and the other as a recovery run after the more strenuous of the above.
That increase is best kept within the 10% rule, as described in the guide to post C25k running healthunlocked.com/couchto5...
Points noted. Though I'm not making any particular attempt to go 'faster', so by running 10% 'more' (about 3 minutes extra) I feel I'm building up comfortably. I'm certainly not ending the runs exhausted, just happily tired. I'll certainly keep the option open of bailing on any run at 30 minutes if I don't feel comfortable.
a) Improve fitness levels by running 3 times a week for 30 mins
b) Try local trail paths instead of pavement for one of the above runs
c) ?
Haven’t thought of any more as yet, I’m very happy to run for my 30 mins at the moment but if you can suggest any I’d be happy to have a go and add them to the list.
Okay, weekly aims might be to run up a particular hill, or further up a particular hill that has beaten you to date.
If you use tracking, you could try running 1k at a steady pace.......it doesn't have to be a fast pace, learning how a slow pace feels is equally important.
Getting offroad is a joy in itself........I try not to run on roads if I can avoid it.........and you will forget how long you have been running and feel like a child running free.
Just about to finish W4 of my Consolidation Runs and set myself the 3rd target of not avoiding slight inclines which to be honest I did throughout the whole programme!
Think I’m getting stronger as during the last run it got to the final 3 mins and I picked up speed (but this is from a very slow pace). I’m completing 3km in the 30 mins and waiting for the sudden improvement!
My plan tomorrow is to warm up and cool down by walking 2k so I can see how long it would take me to complete my long term goal of joining a park run.
I’ve noticed that trail trainers are recommended for off road - what are your thoughts on the advantages of these? I am wearing mizuno supportive trainers recommended after gait analysis at my local running shop.
Hi everyone, so happy to be posting on this thread 😁
I am looking forward to doing my first consolidation run this weekend and have been reading all the hints and warnings on the links above.
I am thinking if trying the stepping stones pod cast so I have an idea of how long I have been running as I plan to do a new route - I need a change of scenery! Has anyone else used any if the 5kplus podcasts yet?
Haven’t seen the stepping stones pod cast but will take a look at it. I’ve just been enjoying doing my own thing at the moment and building up my strength and stamina.
I’ve treated myself to some new gear too and I think I’ve enjoyed pretending to look professional 😂
I didn't buy any new gear apart from trainers I was waiting to graduate first. I will hopefully get some nice running clothes in the next few weeks so I can look the part too 😉
I have to admit that I did try one of the Stepping Stones podcasts once and just could not subject myself to that music any longer.........I am of the vintage who had no choice but to use the podcast version of NHS C25k, as the app had not been produced yet, and the music really was something to battle through.......but it may be to your taste.
I would say for your first Consolidation run, prepare well by being well hydrated, rested and fuelled and just go out with the intention of smiling your way through a session of your new found ability to run and enjoy your surroundings.
Just graduated today. Never thought I would after that 1st 90sec run. The feeling of achievement and the will to break records on Strava keeps you going. I plan to consolidate now and run 3 times a week for a few weeks before stepping up to maybe 45 mins and then on to 10k.
C25k brings you a long way from the first week.......all down to hard work and dedication.
I would suggest forgetting about Strava for the next few weeks, just bed in all your effort.
Try running even slower. (so Strava may be useful, I suppose). Learning to pace myself was one (still is!) of the hardest things to do, but is useful especially when you are intending to increase duration.
Have some fun, running somewhere natural and inspirational, if you can under the circumstances.
Completed my first consolidation run yesterday, just repeating what I did in Week 9 for now, but not planning on running further or faster for the next few weeks, going a bit slower is more than enough of a challenge for now....I went for a walk today as a rest today and after 8k my legs felt like jelly ... maybe long walks in between runs aren’t the best thing to do? Any tips?
There is nothing wrong with walking......in fact it is a great way to build stamina......but do make sure you don't do too much.
Many new runners totally underestimate the extent to which everything else going on in their lives can impact on their performance and expect to be able to bolt on hard physical exercise to their lives without a thought.
Restedness, hydration and nutrition are my top three variables that need to be optimised to permit good performance. If I know they are not at peak then I reduce expectation and demand to avoid disappointment.
Over the months you will discover just how much your body has developed and soon that 8k walk on a rest day will be no problem at all.
Woke up this morning raring to go on my first consolidation run!
I had already mapped-out (and tested during C25K) a safe run in my area that is exactly 5k, plus an extra path that is perfect for my 5 minute warm-up and cool-down.
My plan is to just do the 5k for the next few weeks, I will track my runs with an app (Sportractive) and save the stats, but ignore them until the end of week 3 and then have a little look-see. I'm concentrating on getting used to doing the 5k for now. I have also started doing some special exercises for my weak knee and tight hamstrings so I don't want to exert myself too much! I can run fine on it but certain activities cause it to ache (e.g. heavy deadlifts, lunges, squat-jumps & box-jumps) so I am being super-careful and saving my legs for runs only!!
Todays run was good - I set out slow and steady and didn't use headphones! (OK, I cheated by having music playing quietly from my phone speaker, but I figured that it wouldn't annoy anyone as the streets were empty.) Today was about just getting out there and running! I am enjoying the app alerting me each time I have passed 1k; as soon as the app voice prompted me that 5k was done, I slowed into my walk-down and thought to myself "oh, that went quicker than I expected"
Naughty me, I couldn't resist a quick look at my stats and was pleasantly surprised at my time, considering that I had not intended to push myself, so maybe my body is already strengthening? Ah, that's a bonus but that doesn't mean I'm going to sprint the next run; slow-and-steady again, comfort for my knee takes priority over getting a PB, for now.
So, that's the plan for the next few weeks, I'll report back in week 3
Ahhh... thank you, I think you’ve hit the nail on the head, I had totally not thought about the running as just bolting on hard physical exercise onto everything else I already do, (even if some of it has fallen away in the last 2 weeks) ...no wonder I’m feeling tired... I’ll step down the expectation a bit, really helpful, thanks 🤗
It took me quite a while to fully appreciate this.
I have now completed three consolidation runs since being the “first graduate of the lockdown” last week.
I’m running app free and without music, just using my simple wrist watch to keep me to the 5/30/5 timings. It’s been quite liberating and a bit of a revelation running without gadgets and with the sounds of nature instead.
I’ve set myself a goal for each run so far: consolidation run 1 - first run with my husband, consolidation 2 - new route, consolidation 3 - running a hill to a favourite view point.
I’m unsure if my distance/pace is increasing within my 30 min runs but I feel good. I have downloaded the free Strava app but haven’t used it during consolidation runs yet, so my goal for next week is to see if I can use Strava and understand the stats to work out the distance I’m running in the 30 minutes. I’d like to work towards being able to run for 5k eventually, though that might need to wait until I increase my run time durations.
For now I’m just happy to be able to run during lockdown. After I struggled in myself last week and I lost my motivation a little, yesterday’s third consolidation run has picked me up again and I’m looking forward to running again tomorrow.
Hello everyone hope you are good and safe wherever you are. I did my first consolidation run on Monday ( 25 min) and did one yesterday (29.50minutes). The first race was quite comfortable (pace wise /speed) the second race was a bit of a struggle - stopped twice for a quick walk and carried on. What I didn't do on Friday was do a 5 minute brisk walk like the Couch to 5K program. Do you guys suggest doing a brisk walk before starting off or do you think it's cos I didn't run every other day like the c25k program. Big thanks
I would suggest continuing to warm up prior to any run. I always do.
The toxic ten healthunlocked.com/couchto5... has to be overcome, so doing a warm up helps to minimise this effect. Some do an extended warm up if they are intending to try for a speed PB.
It is recommended that you spend 70-80% of your weekly running time at an easy conversational pace, as explained in the guide to post C25k running, only pushing hard for the remainder. however the whole point of consolidation is to become comfortable and at home with your running, not pushing forever onwards as you did during the programme.
It takes a couple of weeks before you will begin to lose noticeable condition but everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.
So you may have seen I have done my back, something I used to suffer with a lot but not for a while, it is now pulling my hamstring in my left leg, I know how to get over this and any form of exercise is out, but when recovered from the pain and back to running would you recommend some smaller runs to begin with and gradually build up again to the 30 minutes? May try some walking gently round the block but that will be it for now.
All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back from there.
I am in the middle of redoing C25k, having not run for more than 8 consecutive minutes in the last year, but having to take some more time off after turning my ankle yesterday, during the first five minutes of W5R3.
From previous experience, I know that ankles can take a while to heal.
In time you will become more familiar with your body and the messages that it is trying to pass onto you.
I am always very cautious after an injury to build back up again slowly and steadily.......just like C25k.
You don't have to run for 30 minutes every time you go out.
Why not try a shorter run........you are in charge.
Consolidation is all about becoming comfortable with your running, rather than continuing to push, which is not wise if you are still struggling with 30 minutes, so you are doing exactly the correct thing.
Go and run somewhere beautiful and natural ( I know that is not easy for everyone at the moment) not just slogging urban streets. Run with your head up, looking at your surroundings. Cut your pace, right down. Learning to identify your slow and fast paces is an important lesson to learn and slow is easier and counterintuitively builds your stamina, better than pushing hard.
Create a target for each run. This means you have to start planning your running, rather than just slavishly going out to maintain the habit.
I think you may have hit the nail on the head there, in my mind I have to keep the 30 minutes up or am worried that I will start to lose the stamina that I have built up and taking a step backwards, however as you have pointed out I am in charge and definitely do need to become comfortable with the running.
I do try and go slow but always end up struggling with my breathing so really have to work on that part as that's alot of what puts me off. Thanks for the advice.
Curious how this turned out. Did you decrease minutes and how did that go? Did it enable you to keep your motivation up? What happened to your stamina? Thanks for any tips based on your experience
Hi Flatttt, unfortunately my stubbornness has not allowed me to decrease my minutes!! I have actually increased and am running around 50 minutes on some runs, still not really enjoying most runs though 😒 but have been making myself keep it up three times a week as don't want to back to spending all my time on the sofa! However should have gone out today but was lashing down so made that my excuse to stay at home, am thinking about maybe taking a week off and see how I feel after that 😔.
Thanks IannodaTruffe. We are still stranded in Portugal so I’ve been making the most of it. After a couple of days resting my ankle I’ve been out running again. I found an app that lets me choose between time or distance. Given I’d been running 30 mins pretty regularly I’ve set it to 5k. It’s amazing the effort those extra couple of minutes running take. I’ve now managed to conquer that hill that’s been eluding me for so long, so this morning, I added in a further leg to my regular run down to the lighthouse...another longish hill. But I did it. Never in a bazillion years did I ever think I’d run, let alone add extra hills. By following the 5k and listening to the great advice of those that know, we can all do this. It doesn’t matter how long it takes, it just matters that we’ve all started. Bom Dai fellow runners.
I will l be doing my 5th 30 min consolidation run today, having started couch 25k in January. I really enjoy it, to my surprise , and find it makes my daily exercise more rewarding and relaxing.
Enjoyment is the absolute key to continuing the habit until it is just part of your life, like cleaning your teeth.
Long term there is no need to push further if you don't wish to since 90 minutes of running is going to maintain your fitness at pretty good level, however if you do want to increase this consolidation will stand you in good stead.
Hi, I did my W9R3 yesterday. I managed 3.26km in my 30mins, with a climb of 32m and back down. I plan to be able to do 5k, with a climb of about 45m (or so the map says). Maths suggests I will need to run for over 45mins to manage that.
Any tips for building up from 30 to 45 minutes will be gratefully received.
I know that you can not lump us all in the same bag IannodaTruffe, as all runners are different, but how many weeks should you spend on consolidation runs?
How long is a piece of string...?
I did my fifth run today, following the week 9 structure and a regularly covered off-road route covering 5.3k in 5/30/5.
How will I know when I need to take the next step? I'm in no rush, but similarly I don't want to miss the right time to move forward.
You don't need to take any next steps if you are happier just to run as you are, but if you want to move onto longer distances/ durations you need to become comfortable with what you are doing at present............string says it all.
How long that will take is totally individual and probably relates more to the level of fitness that you brought to W1 than the programme. By this stage 5k is still a major struggle for some while others shrug it off as a doddle.
I am being evasive here, because it is nothing to do with your speed over 5k, more your comfort with 5k/30 mins.
There are no rules, just a need to be aware that slow and steady progress is always the best way forward.
Thank you. I will continue as I am for now and settle myself into those 5/30/5 runs and just let them happen until the comfort level sets in. Just enjoying the runs is the important part for now I think, especially with everything else going on. I guess things will evolve naturally from there.... Slow and steady it is; it has worked so far. 😊
I have just graduated and was advised to come here. Have read all the posts and am intrigued by Zombie runs! What are they?
I feel I still need the crutch of an app to time me and tell me how many minutes I have completed and how many are left. Are there other ones because much as I love Jo W 9 weeks is about enough.
Hi, Zombie Run is an app which tells a story as you run in which you are being pursued by zombies..............it is certainly a good distraction from thinking about time and running.
There are apps for getting up to 10k, but consolidation is about........consolidating......that is becoming comfortable before moving onto longer runs, if that is what you want to do.
Do you have any targets for your next run? That is a good way to see progress.
Thank you Iannoda. That sounds like sensible advice. I would like to try and run 5k in 30 mins. Is there an app I can use to time me? Or do I just use week 9 repeatedly?
Week 10 first consolation week is kicking my ass. Have done 2 runs both felt awful and yesterday I had to walk for short times during the run between 3-4km. Not pushing at all, same speed and distance as week 9 - just really struggling - breathing, legs, mentally tough. Work ( NHS !!) has been tough so maybe it's that. Have 3 days off which will include run 3 so hopefully that will be better 🤞🏻
Everything going on in our lives can impact on our performance as a runner, so it is not surprising if your NHS work is full on that it is impacting on your runs. (Thank you from all of us)
Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.
If these are not optimised, then lower your demands and expectations.........be kind to yourself.
I am not a competitive runner, so for me running is for enjoyment and a gentle plod can refresh me spiritually, mentally and physically. So again, I say, be kind to yourself and ease off the pressure so that running is balm in your life, not another pressure.
Consolidation is about having fun with your hard won ability and by getting a few extra miles on your legs will make it all so much easier for when/if you decide to increase your running distance/duration.
Try a new route.
Don't be afraid to stop and admire the view. Look around you and maybe run without music or earpieces.
Try to identify different paces, so that you can control your pace better when you step up the training load.
I've just graduated, and while I'd love to run further and faster straight away I know it's foolhardy. So, my plan is to consolidate all over summer and to then follow the magic plan in Autumn, and reach that 10K mark.
Hopefully by this time next year I'll be planning on my next step in my new found love of running.
Its too hot to run 😧 I did my 3rd consolidation run today after a 4 day break! I can't motivate myself to get up early enough to run before the temperature rises and have not been sleeping great the last couple of weeks. Everything that is going on is playing in the back of my mind even though I am trying not to think about it.
I hope everyone is enjoying the double bank holiday (if you are in the UK) 😎
As I have said elsewhere today, when the weather gets hot ( we are not there yet!) then running at 5.30am is my way of avoiding the heat..........I never understand people who run in hot sunshine in the middle of the day.........it must be so unpleasant, but the cool mornings are glorious.
Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running. Alongside that, temperature, air pressure, pollen count, the state of the nation and our state of mind can also have negative effects, but I find that running is the very best way to find some personal thinking time and space.
If you can't optimise all the variables, then cut yourself some slack, ease back demands and expectations. Don't let your running become a slog or a chore.........have some fun.
You are right early mornings are so much nicer for a run. I did mine at 10:30 today it's just too late. I need to get back to doing a 7:30 run. 5:30 is too early for me 😊 I did enjoy my run today. It was my first run without replaying w9r3 and I just listened to some music. I just used my watch to ensure I did the full 30 minutes.
Just finished consolidation week 2 (3 x 30 min runs each week, using the week 9 coaching from Michael) and that was hard. Lesson to self: don't do a 30 min run in 25 degree heat after a day of hard gardening!
Having said that, none of the 30 min runs have been easy. And I'm still going super slowly. Also the change of weather has brought on my asthma again and obviously in current circumstances I can't get an appointment to get my meds reviewed.
Is it normal to feel you're not going any faster and it's not getting any easier?
Just keep getting those miles on your legs and, in time, your natural speed will increase.
Graduating does not confer any magical ability to run and at this stage you are still a very, very new runner. I considered myself a new runner for the first couple of years.
After C25k you cannot expect your running career to move on in quite the same upward curve of achievement, simply because as non runners we came from a low base.
That said, if you want to increase duration after consolidation, then it only takes a few weeks to get to 10k and running for an hour or more.
There is a lot of pollen about at present although pollution levels are supposedly much lower than usual.
I got some great advice a couple of days ago regarding not heading off too quickly, keeping hydrated and sleeping well. Well it all worked. I don’t know why I have to come off the blocks all guns blazing...I’m not in a competition I’m hoping to embrace running as a way of life so I want to enjoy every run. And because we are using 6 litres of bottled water I know I’ve not been hydrating as often as I would from a tap. Anyhoo I’ve listened and have now decanted from that cumbersome bottle into a jug. Simples. But I’d not thought about it. This morning’s run was a fraction slower but more enjoyable I really feel I could push a wee bit more. But will be content with continued consolidation for now. Thanks running buddies.
I think the fact that you have said to yourself "I'm not in a competition" is telling, but also a possible epiphany. New runners (I know, I was one once) tend to want relentless improvement in performance, but unfortunately that comes with a compromise in respect of enjoyment. Ask those who have several years of running on their legs and most will say they are far less obsessed by stats and performance than when they were new runners.
You can always push harder, but it will be less fun. Or you can discover your slow and easy pace, which enables you to run head up and appreciating your environment, stopping to admire the view and relishing your ability rather than pushing it.
Consolidation should be relaxed, not about performance.
Hi all, I graduated on Friday. During week 9 run 1 the C25K app glitched and jumped back 5 minutes from the end, so I actually ran for 35 minutes and discovered I'd run 4.7K without realising
So on my last two runs I decided to run the full 5K as well and by run 3 I was at 5K in 35 minutes. I was so pleased - I had no idea I was capable of doing that!
My plan for CRs is to do 5K without being concerned about how long it takes, and I'll do shorter runs if the weather's really bad (I want to enjoy it after all!) I did the first one yesterday in 20mph winds, it was my slowest yet at nearly 38 minutes but I was very happy with that given the conditions, a lot of my favourite route is across fields and through open countryside so it's very exposed and very weather dependant. I'll have to change that if we have a lot of rain as it'll be too muddy, but I'm in a village so will just have to go up and down the stretches of road that have a pavement
I am a field runner and at the moment it is nice and dry. Get some trail shoes and you can run offroad in most conditions.
Your plan sounds fine, but don't fall into the trap of trying to beat your time on every run. As the guide to post C25k running suggests, you will develop into a better runner by being at an easy conversational pace for 80% of your time and only push for speed in the remainder, if that is what you want
I Graduated today (Yayyyyy🏃♀️🏆🏃♀️) and looking how to continue my running , especially in this restrictive time ... I am not into running distances or times , for me it’s healthy and enjoyment.. a hobby perhaps .. I feel I need to possibly do several more runs @ 30 minutes for it to feel more comfortable but apart from that I am a bit lost !? Any help would be appreciated 😎
Obviously it is more difficult to get away to more interesting runs in beautiful countryside, unless you happen to live there, but for me that is the true joy of running. Running through the woods, across the moors or along the cliffs is just so much more exciting than walking the same routes, I believe because senses are heightened by al that rushing blood.
Any change of route will help to keep the interest and I recommend that you find some weekly targets. They don't have to be performance based. Could be just to run a different route each run for a while, building your route options.
Try to find your nice comfortable pace.........if you are not bothered about pace or distance, then just enjoy your environment and have some fun.
You mentioned trail shoes in an earlier post. Apart from the occasional dreadmill/treadmill run, all of my running is off-road - canal paths/grassy trails/Sandy or gravelly paths/across fields. So should my default shoes be trail shoes? I'm happy in my current shoes, for which I had a gait analysis, but they can get very wet even just on early morning dewy grass! Is the main advantage that trail shoes might have some water,-resistancy?
Obviously I'm not planning to buy any at the moment because I can't visit a shop, but I am very unlikely to ever do any more than pavement running to get to the nearest off-road running route. So would it be an idea to get some trail shoes?
There are waterproof running shoes, but I would rather wear something that drains the water back out after I stand in a puddle........
My default shoe for mixed runs is a road shoe, unless it is extremely wet or muddy.
If you have adequate grip with your road shoes then stick with those.
Trail shoes tend to have larger lugs and grips to help prevent slippage. They tend to provide less support and in nearly all cases are neutral,,,,,,,because footfall is rarely exactly the same repetitive impact off road on uneven surfaces as it is on regular road or track.
There is more advice in this post about running shoes healthunlocked.com/couchto5... which lives amongst the FAQ posts which you will find in the Pinned Posts column.
Thank you! I'll stick with my road shoes then for now. Depending on how my running routes evolve in future I may think about trail shoes at some point. Good point about your shoes needing to drain the water if you step in puddles! Thanks again
I’ve run two runs this week after graduation last week. I know it’s not about performance but it’s very hard to not be tempted to run on. I hit 30 minutes on run 1 and realised I was so close to 5k! I did it in 33mins. Today I set out after reading this thread to slow it right down which I did for the first bit! I did 5K in just under 32 minutes. I blame Strava 😂 Longer plan goal is to try and train for a 10k with no desire to race or go at any speed. How do you stop racing yourself? Don’t want to end up with an injury but already thinking about run 3. It’s pretty addictive.
Thinking about your next run and planning a route and a target is a great way to keep up the challenges in your running.
Pacing is one of the trickiest skills to develop. I found that running with my wife was the perfect way to find a slower pace. Her natural pace was slower than mine. Once you have identified that slow pace practice it by yourself, which will hold you in good stead for moving onto 10k. It is not a good idea to push pace and duration on the same run.
Running unfamiliar routes can help you keep pace down because you don't have familiar landmarks to hit at a certain duration.
Thanks so much. That’s super helpful. I’ll try and run a different route on my next run so I’m not tempted to race myself. We’ve got some killer hills around us so that will slow me down. My husband keeps asking to join me but I’m worried I might get competitive and try and race him. I could barely run a few minutes 9 weeks ago. Love C25K
I am doing my consolidation at the same rate as I have done the programme which is three runs over 8 days ( due to work this is how I can manage it.) Not yet at 5k, but just assessing whether my natural inclination is to go faster to do the 5k within 30 mins, or go longer and do 5k in however long it takes. After three consolidation runs I seem to have gone a little bit longer within each 30 minutes. Will I be able to increase my runs to every other day in future if time allows, and will I always need a rest day in between?
Have you read the guide to post C25k running healthunlocked.com/couchto5... which gives advice on getting faster........which basically means spending 75-80% of your running at an easy conversational pace and only pushing pace on the remainder. This builds stamina and strength and also means you have more in reserve when you push pace.
I would recommend getting to 5k in whatever time it takes........as you are pushing duration to achieve this you should not be pushing pace also. Then you will set yourself a 5k pb which you can chip away at over time.
Regarding running every day, there is a link in the above guide to an article that answers that very question. It states that if you are doing aerobic strengthening on your rest days then you need to have a minimum of six months regular running on your legs. It also says the over forties need to be more careful about increasing training load. My personal recommendation is to keep rest days until you have a year or more of running on your legs and even then you need to increase your weekly training load using the 10% rule.
I have only ever run on consecutive days a handful of times and always made sure that a hard run does not follow a hard run on consecutive days..........which means you have to get a repertoire of hard and easier runs.
I've just completed my third consolidation run. The first two of this week felt odd without the encouragement of Laura.
Monday I ran too quick and felt really sick towards the end. Today was slower and much easier. It's harder to go slow than fast.
I've contemplated a metronome to help with pacing, but think it would annoy the hell out of me. I guess I'm gonna have to keep more of an eye on the timings on my watch.
Is it just me, with the third run of the week feeling the best of the three?
As I mentioned to somebody above, I found my slow pace by running with my wife, whose natural pace is slower than mine. So, if you can find a nice slow running buddy, it will be advantageous now and then.
Some of the tracking apps have "current pace" modes, but in my experience these are a bit iffy, although the technology may have advanced since I last used the feature.
I always found the middle run of any C25k week the tough one. The logic being that I was prepared for extra demand for the first one, possibly a bit cocky for the second but with my body and mind better prepared for the third.
However, I am currently redoing the plan after a long layoff and am not finding the same thing, so I think it is more psychological than physical.
It's not just you LittleIreland ! I found my first two consolidation runs this week way tougher than expected. I kept gritting my teeth and going slow and steady but didn't really enjoy them. Tonight was the third and it was a delight in comparison. I found a steady rhythm, felt my breathing was stronger and easier and the time flew by compared to the other two. I'm anticipating more ups and downs for the next few weeks but am working on the basis that keeping going, even when it feels like it might be impossible, is the best tactic. For each of them I found I had enough in reserve to speed up a bit in the last minute which helped finish with a sense of achievement. The colder weather today certainly helped me too, I seem to prefer running in the chill and dank than in the sun
Have you read the guide to post C25k running? healthunlocked.com/couchto5... which offers advice on how to plan for future running and explains the basis of consolidation.
One of the first suggestions is to create some weekly evolving targets, which don't have to be performance based, so that you still get the satisfaction of ticking off regular achievements during this spell of running which can seem a bit static.
Try some new routes. Play with your pace and discover the sustainable easy conversational pace that will take you forward and above all, have some fun.
Finished the third run of my second consolidation week tonight, I’m still needing a bit of grit to manage them, but I’ve had a couple of points of reflection (so this is a note to self really): I unexpectedly crossed paths with my partner who’d left for a walk before me. “You were going fast!” she said, which I hadn’t realised. So next time I’ll consciously start more slowly. (Sometimes we need to be told twice!) I’m working my way round local streets since I’m in London and the parks are crazy busy; so it’s not exactly pretty, but it’s nice to get to know them. I’m going to go in the opposite direction next and see what I find there. And the lovely post-run satisfaction of, “Yes! I did it,” is still worth a lot.
I've just run my 4th consolidation run. The first 2 were awful. But the 3 was worse I felt so demotivated. I posted about that run and the replies were very helpful. Putting the advice into practice I came home from work, hence the running later than normal. I made sure I had a very light lunch and had drank more in the day and the day before. I set off quite slowly and made it past the toxic 10. Long story short I cut myself some slack. I walked a hill that was too challenging and then got back into it. At the end of 30 minutes I felt reasonably ok so as it was the 4th run I kept going for two more minutes. Still not running 5k but feeling more comfortable and enjoying it too. I understand the process more and will keep this going for a while longer.
You may have had an epiphany...........slowing down to make it more achievable also makes it more enjoyable..........most of us do not like sustained hard physical effort, so continue cutting yourself the slack and getting the miles on your legs.
Discovering the crucial nature of hydration is also key.......it is not an optional extra for runners.
Learning to run, as opposed to getting through C25k, is a long and fascinating process of discovering our own physical and mental processes and making them work for you.
I am nervous about how to keep motivated. I know I can do it as I’ve run a distance of 5k three times now. I can’t break away from the soothing and encouraging voice of Jo Whiley on the app so keep listening to week 9 every time.
Have you read the guide to post C25k running? healthunlocked.com/couchto5... it is full of tips and links that may be helpful.
Some people like an app or podcast and some of us prefer to head out on our own and in the guide you will find info that will help in both instances, although there is no NHS beyond C25k app.
It all depends what you envisage yourself doing with your running.
Do you want to run longer distances?
Do you want to take part in parkrun, when it hopefully reappears?
Do you just want to maintain you current fitness level?
Once you answer these questions you can start to formulate your plans and feel free to come here to discuss them.
Hi Everyone, I will have my Graduation run tomorrow and I wanted to thank everyone on here for continually posting such honest, heartfelt and positive comments. I can't believe I can run for thirty minutes now! Very slowly, like, really really slowly, in fact I think I am slower now than I was in the beginning, but I don't care. (Well I did care a bit last week when a man WALKED past me - he had very long legs). Anyway, thanks to everyone for sharing your stories, it helped me stay motivated.
I have completed 2 weeks of consolidations and finding 5k very comfortable, completing it in around 32 mins. I have a route I enjoy, taking me gently uphill for 1K through woods and parkland, along a trail and a quiet road for 3k and then woods and park to finish. I now know where each km is and it feels far from a slog. I run first thing so it starts my day well and sets me up and I don’t run with music because I like to hear the sounds of nature - I almost stopped when I heard a woodpecker on Friday! It is glorious seeing spring progressing day by day - the beautiful bluebells are now coming thorough in numbers - I love this time of year!
I have 3 medium term goals - further, faster... and losing weight. So last week I started an 8 week running for weight loss programme (intermediate level) which is essentially around a 5k in distance but with slower and faster sections throughout - a bit like the C25K in the early weeks. This is keeping me focussed and motivated. On my off days I am doing 20 mins of circuits and 10 mins of yoga, and one day just yoga, aiming at building strength and flexibility and I guess that will help all 3 goals. I also take a brisk walk of about 40 mins as my daily exercise outside.
I have never thought of myself as a runner but this lockdown has provided a gift of time to reorganise my routine and make my health and fitness a priority and I’m amazed to say I now look forward to my running days!!
That all sounds great and you seem to have discovered the true joy of running.
There is nothing wrong with stopping to listen to the woodpecker or admire the view. The regularity of running means you can really appreciate the changes in your environment from season to season. I saw my first swallow of the year yesterday.
Have you read the guide to post C25k running? healthunlocked.com/couchto5... which gives links to posts about speeding up and increasing distance.
I would suggest finding run specific short term aims for each week, so you have something to tick off or to aim for if you don't quite get there first time. This helps maintain the fun.
I graduated today so it’s great to find this consolidation club. My immediate intention is to get used to running for 30 minutes without Laura. I’m not sure how to keep track of my time and pace - I tend to daydream. I found something on mindful running that I might try to incorporate. And more longer term, once it’s possible again, to do a park run and have my friends cheer me on at the end!!
Sooo pleased to graduate today...10 weeks after starting...but the good advice here continues...consolidation...dont obsess over stats...enjoy...watch woodpeckers... but the real goal is de-stress and weight loss. I'm a cyclist really but find the roads so scary...so im finding running on country paths by fields and woods is soo much less stressful.
3x per week here we come...but it will be different without Jo Wiley in my ear!
For the first few consolidation runs I actually used the app which I think kept me on course as I already knew I could do it. Congratulations on graduating. It’s an awesome achievement 👍😁
Many congratulations on both graduation and the realisation of what is of real importance in running.........destressing and just the pure joy of a run in the peace of nature works for me.
I know runners who have trained for a marathon, hating most of it, had the great accomplishment of completing their race, then promptly stopped running...........I believe they missed out on something very special........but we are all different.
I have cycled more this past year because of a knee injury that prevented me from running, but it has never provided me with the the satisfaction of a run and even on our quiet Devon lanes one never relax mentally in the way I can when running across the fields or moors.
Thank you for the support and really useful information. I was concerned about how to motivate myself without the program but will now consolidate and aim to increase 1 run a week so I can make the 5K. Park run planned as soon as available again.
Having some weekly aims as well as medium and longer term aims is a great way to build your experiences and maintain a challenge.
Parkrun is a wonderful movement and sorely missed by so many at present, but at least you can work away at the 5ks so that you are comfortable with that distance when they restart.
Hello! I’ve just found this thread. I completed c25k January and gave really struggled to keep going. I am managing maybe two runs a week. Not getting any faster but could possible go for a bit longer. Finding it quite boring and can’t help but think how far I am till I’m done!!
I think all that’s keeping me going is the fear of losing what I’ve gained!! Anyone else feel like this?? Motivational pep talks welcome!!
Have you read the guide to post C25k running? healthunlocked.com/couchto5... which gives advice on speeding up, if that is your aim.
In that guide you will find the advice that I have seen in several places, that most recreational runners spend far too much time at a middling pace, neither spending enough time (75-80%) at an easy conversational pace, to build stamina, nor pushing themselves hard enough on the remainder.
Speed is often the obsession of the new runner.......I know because I was one a few years ago......but most who have a few years of running on their legs put far less emphasis on pace.
Do you have any aims for your running?
They can help you define your training plans and are important at this stage for you to be able to see progress, until you reach the point where running is part of your life, like cleaning your teeth.
Thankyou! I think you’ve hit the nail on the head- working out what I want from it all. I’m not really obsessed with pace or distance particularly. I guess I want it to be part of my life because it’s healthy! If I can build on my Stamina it won’t be such an ordeal !🤣🤣
I will check out the links you mentioned and stick with it! I might just love it one day! 😊
Many have an epiphany with their running when they slow down and discover that easy pace. It not only is the pace that builds stamina, it also makes it more achievable and more enjoyable..........most of us don't enjoy sustained periods of hard physical work, so doing yourself a favour and slowing down allows you to appreciate your environment and just relish that ability that you have built.
Sounds like you are enjoying yourself and not falling into the post plan slump that so many experience.
Mixing up your routes is always a good idea.
I thought I knew my locale pretty well before I started running but have discovered so many more footpaths which can be incorporated into runs giving me a great mix and match of routes to become familiar with through the seasons.
Completed C25k today with an evening run, really pleased to say that after years of no running I am finally back at the point where it feels enjoyable rather than painful! Have generally been pacing myself and taking it fairly easy and just enjoying the way it makes me feel Looking forward to the next few weeks of consolidation.
Pacing yourself and taking it easy are just the thing at this stage. Run for fun, mix up your routes, try running slower, enjoy the ease with which you can do this rather than put strain on your body.
Think about where you want to go with your running.
Do you want to run further?
Do you want to take part in races?
Are you happy just maintaining your current level?
Answers to those questions will help with deciding what your next steps are after consolidation and then you can find or evolve plans that suit those aims.
Having some weekly aims (beyond just doing three runs) for your running is also useful to give you some sense of achievement, which many miss after C25k.
I've been doing consolidation runs since graduation in March. Initially found it hard going as I'd been using a treadmill until lockdown. First run was almost enough to stop me completely but I saw a video on Japanese slow running and did that. 4 weeks later and I can now run for 45 mins, very slowly, and have a few faster runs (30mins) in between . Pleased to say today I just ran my first 5k although it did take me 40mins. Back in Jan I never thought I'd run 1k although 5k so I'd encourage everyone to try C25K I feel so much healthier.
That is great. The idea of consolidation is not to push further but to........consolidate.
That said it is human nature to want to push on a bit and it sounds as if you are well within the 10% rule explained in the guide to post C25k running healthunlocked.com/couchto5...
Congratulations on the 5k.
Creating some weekly targets for runs is a helpful way to maintain a visible progress. It is wonderful that you have felt such health benefits......that will only get better.
First consolidation run after graduating earlier in the week. Quite a pleasant run. Stuck with Michael Johnson though, just so that I had occasional reminders of timing. Managed 3 miles in under 30 minutes, 2 of them sub-10 minutes. Rather impressed with that!
Don't try to push your pace on every run......that is a rookie runner's error.
Spending 75-80% of your time at an easy conversational pace builds stamina and then you push hard on the remainder, as explained in the guide to post C25k running. healthunlocked.com/couchto5...
Cheers. The pacing increase wasn't intentional, but I guess with perceived "pressure" being off, it seemed easier. Less wind outside today, so possibly that was it.
Fourth consolidation week over. One week maintaining 3 x 30mins, with each run going further up the hill before I turned back. Then three weeks of 25min (hill)/25min (flat)/5k.
My first 5k was 44:54 with a 6m climb. My second, 44:34 with a 36m climb.
Today, 42:58 with a 50m climb. I feel fantastic. I know that's not a stellar time, but I'm overweight and I haven't been properly fit since 2007 so I'm just happy I can do 5k at all.
Thanks to everyone here who posts supportive messages, tips, stories etc. I know I would not have done as well as I have without coming to this board.
Sounds like you are making steady progress and you will naturally get faster with time.......up to a limit, of course.
It is said that a new runner continues to improve for the first seven years, if they maintain the regular habit. This may or may not be true and does of course depend on so many other factors outside our control, but developing the habit, until it becomes as much a part of your life as cleaning your teeth, will give you the best statistical chance of living a long and happy life.
Have you read the guide to post C25k running healthunlocked.com/couchto5... which has links to articles about increasing pace.
Thanks. I’m not too bothered by the slow pace, but I live in a hilly town and all the countryside, not to mention the two nearest park runs, are hill. I can only manage anything like a flat run by running around the local football pitches and even they have a slope. So my aim is to manage a 5k with a 90m climb one day, which is the route my son does.
Two weeks in to consolidation and I’m afraid I’m developing shin splints? I’ve done 5 post-C25K runs now, three of them for 30 minutes, one 20-minute, and one one-mile. Ever since my last run my calves and shins have been hurting even just walking around. Not horrible pain, but definitely noticeable... typically I run Tuesday, Thursday, Saturday but skipped Saturday and Sunday.... might try again Tuesday to give my legs a bit of a break, not sure what the best move is here. My next run will certainly be on the trail to give myself a softer surface, but not sure how to tell if this is shin splints or just odd pain in the same region? Is it dumb to run again? Oddly, they don’t really hurt while running, it’s after the fact.
I did the second half of C25K on concrete, and I have actually been running less distance than I did in the last week of C25K so it seems odd that this would pop up now. I always stretch after my run for about 10 minutes to try to avoid the IC.
I have never had shin splints but this might help you clarify whether what you have fits the bill runnersworld.com/shin-splints/
Basically you probably need to reduce impact for now. Make sure footfall is under your body, not out in front. Avoid heelstriking, if possible. Trails will help, as will reducing your pace.
Are you wearing good shoes fitted after a gait analysis?
Don't run in pain.
If you check out the link in the guide to C25k to knee and leg strengthening exercises healthunlocked.com/couchto5... they certainly won't do any harm.
Learning to run is as much about learning about your body as it is about putting one foot in front of the other.
I don’t believe I’m heel striking as I’ve been very intentional about being aware of my strike (after realizing I certainly was heel striking the first two weeks). I have “okay” shoes - no in person gait analysis due to COVID so I had to rely on some online resources as I was in desperate need of new shoes. They’re certainly superior to my old ratty ones, but the bar was low and I look forward to getting gait analysis done once it’s safe to do so.... the shoes could certainly be a part of the problem.
I’m hoping the forecasted rain this week doesn’t come so I can get a trail run in — that’s how this whole running on concrete thing started in the first place, March was so rainy! Then I got accustomed to my routes and just kept doing it. Plus my concrete routes all involve some amount of hills, so I’m sure that’s not helping. I’ll do a flat trail run as soon as it’s dry enough to do so (and my legs aren’t hurting!) and hope that solves the problem 🤞🏼
Tonight was my week 9 run 3 and finally I’ve graduated from the programme I am keen to continue the consolidation period as suggested for 3 weeks before hopefully attempting my next goal of 5K to 10K my final end goal by September is to run the Great North Run (hopefully it still goes ahead) as this year I decided to sign up and run 🏃🏼♀️
The C25K app has really helped me, honestly I never thought and believed I’d be able to run this far/ long when I first started but here we are (not quite the 5K yet) I’m doing it though 30 minutes of running at least!
So thank you, again for this app and for the support of likeminded people who are there to help you and offer support. ❤️👌🏼🙌🏼
I did my first run without headphones today and was nervous that I would feel naked without headphones or get bored but I really enjoyed it 😊 you could always re play the last run which is what I did for my first couple of consolidation runs.
No need to be nervous, just relax and enjoy yourself. Running without any tech allows you to appreciate your environment fully and relish your new ability.
I have been consolidating for a few weeks now - only managing 2 runs a week. But now I have relocated so hope I can get back to 3 times a week 😁 I went out this morning bright and early but I am in the hills which I am not used to. I usually run on the flat with 1 small hill. Now I have all hills most are gentle but a few are quite steep. Today was ok and I managed 28 mins and only stopped because I wanted to take a photo 😊 my question is how should I tackle this new terrain? Just get on with it or try a shorter runs due to the hills - I don't want to get shin splints which I see a lot of people are struggling with. Any guidance would be appreciated 😁
Sounds great.......I love hills...........flat is boring.
Hills will build your stamina and strength quicker than just about anything else.
Take them nice and steady, especially going downhill, which is when overstriding can easily lead to shin splints or knee issues, simply because the stresses imparted up your legs can be the equivalent of up to seven times your body weight.
If you can't run up a hill, make a mental note of how far you do get and aim to go just a bit further next time. They provide loads of continuous challenges and victories on every run and you will probably come to measure your fitness by how well you cope with the hills, rather than by how fast you can run.
It is fine to stop and take a photo.........enjoy your environment.............there are no rules..........except the 10% rule mentioned in the guide to pst C25k running. healthunlocked.com/couchto5...
Thanks I do remember reading another post by you saying you like hills and did think of that on my run yesterday 😁 I am all ready to do the same run tomorrow morning so will just be mindful of down hill!
I think I will do another 2 weeks before I up my time due to the hills and then will follow the 10% rule!
As long as you are comfortable at your current durations, then that is fine.
New runners come in all shapes, sizes and fitness levels and while running for 30 minutes for some is still a challenge, many others can move on much more happily and also quite safely.
I am happy for now but I do have some goals. I want to be able to run 5k with ease by then end of May, I have managed it once in 33 mins on one of my consolidation runs - that was a very good run! Then I hope to get up to an hour but I am happy to take my time in getting there.
I might now give myself a new challenge with the hills 😉
Today was my 4th run after graduating, it was chucking it down. I managed to run for a little over 30 mins, I’m just slowly working on increasing time. I felt a real sense of achievement today because despite the weather I still went out and enjoyed my run. The old me would have just gone straight to the couch.
The point about consolidation is not to increase demands by increasing duration, distance or pace, but just to become fully comfortable with 30mins/5k before moving on.
As I said in the post, it is not mandatory, but considered good practice to bed in all the work you have done over the last few weeks, and will stand you in good stead for moving forward to longer or faster runs.
Finding an aim for each week, if not each run, adds to the sense of achievement and enables progress to be identified in the absence of the structure of the plan.
Well I don’t know how I stumbled across this thread but I’m glad I did.
I just wanted to say thank you toThe moderator for creating it! It’s exactly what I need. I’m coming up on consolidation in about a month, and this is the exactly the kind of exact advanced reading I like to do.
Once again, thank you for your attentiveness to our needs — greatly appreciated!
There is a new Consolidation Club post each month and there is always at least one member of the admin staff keeping an eye on it and offering advice for this post graduation period which many find difficult.
Two weeks since I graduated and confess I didn’t run for 7 days as after some significant elation I then hit a huge low. Spent time reading through loads of posts on the forum and fell into a time/pace comparison with other runners and just lost my motivation 😕 (I’m only running 3km in 30 mins)
Since then I have forced myself out and have completed 3 runs .... I will keep going .... but can’t see how I’m going to get to 5K 🤔
Comparison with other people is really a mugs game and compared to elite athletes, even the fastest C25k runner is a mile behind.....literally.
If you thought you were going to become an elite athlete then it may be a bit of a downer, but there is only one person to whom comparison is worthwhile and that is your former, pre C25k self.
By being a runner you have already improved your heart and lung function, which is even more important in these days of coronavirus, than ever before. Statistically speaking, you are far less likely to suffer from a whole range of life limiting conditions and mental wellbeing is generally improved. Along with all that, you are, as a slower runner, more likely to live longer womensrunning.com/culture/s... ...........so rather than feel despondent, you should be proud of your achievement, having given yourself the fine gift of improved health prospects.
If you want to get to 5k then I suggest that you consolidate for a few weeks at 30 minutes until you feel comfortable with that duration, then follow the advice in the guide to post C25k running healthunlocked.com/couchto5... of increasing one run per week by no more than 10% of your weekly total.
Try running some new routes and enjoy your environment.
Have some fun.
Thank you so much for your reply and good advice and the links.
You are right about reflecting on where I was and where I am now .... rather than unhelpful comparisons .... it’s the best way forward.
I will continue with the consolidation runs and start increasing in due course. Thanks again.
Good morning, did my 2nd run after graduating last week. Did the 2.6 mile challenge that Strava are doing at the moment and will give a donation to my local charity at Bath cancer hospital. Decided to run up a steady 1 in 50 gradient for about 20 mins in lovely drizzle then run back down again. Ran for just over 3 miles at a pace of 10:49/mile. Only just downloaded strava so no idea if good or bad but I do know it was great fun . Best wishes 😀
First proper run in the rain today which is surprising as it has been 12 weeks since I started. Hubby treated me to a Garmin so running today felt like total freedom after running holding my phone. Wet soggy feet was yuck! I can’t believe I’ve run 45k since I’ve graduated. Keep going everyone 🏃♀️
Hi all, I know it's May but thought I'd post back here.
I had a bereavement that knocked me for six, my beloved Mum ❤️ had a stroke, went to hospital, had another stroke there a few days later, and passed away. I will talk about it in another post.
My runs allowed me some time-out to meditate (although, to be honest, I did not feel in the mood to run at all, I put my gear on and out I went, but each run got easier as my mind and thoughts and grief settled). 🌈
So I spent April as my consolidation month, running my 5k every second day.
I run on the open pavements in my neighborhood (I much prefer the mud tracks but need the open space during social distancing) I try to pick quieter times such as early morning or late afternoon (in not too much sunshine) and have my tracking app on in the background, but only use it to tell me audibly each time I have passed 1k.
Instead of chasing pb, I reconcile myself to accepting that a slower pace helps build endurance and I stay closer to the "fat burning" zone. That doesn't mean I stay slow all the time! At certain points I challenge myself to sprint up to a certain landmark then slow jog my recovery.
I recently explored some ignored side streets near me. My GPS map looked like mangled spaghetti when observing my route afterwards! Lots of twists and mini hills, it certainly slowed me down!
But - I have to report - I am hitting "the zone" more obviously now, in that I reach that comfy pace where I feel that I could just go on and on!
Next plan: continue as I am, I have started adding the odd k here and there but my main goal is 5k then seeing how I feel during the run - it's either "that's enough for today" or "can I squeeze in another k?".
Taking it easy and being nosey looking at all the flowers in the gardens as I run past! 😁
I’m at W3Graduation , yesterday R2 , i managed to achieve 6K again .
I did the same last week selecting one run , which was R 2 as I felt I could achieve the distance.
My average pace is around 8mins per K. It has dropped to 7. 40 some days , depending on how many long hills I tackle !
I am changing my route once a week to include a second long hill , hoping to strengthen and increase my stamina .
At 69 I’m looking forward to running in local Parkruns and , a few charity runs when they return.
I wear knee supports due to both having had surgery in the past.
I have STRAVA to advise me when I have run each .5 K and found PODRUNNER 148 BPM suitable time for my pace .
I have a really good pair of running shoes and have decided to buy another pair or two of a different style, or brand of good running shoes.
Does all of this sound an acceptable beginners plan for a person if my age ?
Please advise.
I look forward to hearing from others who may have the same or more experience than me . Love to run and to be free in my own body , mind and inner self . 🐾🏃♀️🌟
Great to hear from you, but this is the April post and there is now a new May Consolidation Club here healthunlocked.com/couchto5...
In the guide to post C25k running healthunlocked.com/couchto5... you will find the recommendation that you spend 75-80% of your time at an easy conversational pace, to build stamina and strength, only pushing for speed on the remainder. You need to identify your different paces.
This training pace calculator runnersworld.com/uk/trainin... may surprise you with how slow it recommends you should be running most of the time, compared to your flat out pace.
This is even more important for those of us in our sixties, and older, simply to allow adequate recovery time and avoid overuse injuries and burnout, especially with a history of knee issues.
It sounds as if you are enjoying your running, which is truly the most important thing, but do not get too hung up on pace and performance, which is difficult as a new runner, because it is the only way to gauge your progress.
For me, gentle runs in beautiful surroundings are what gives me the wonderful life affirming experiences that make running so powerful.
I didn’t realise the only way one could make a posting In the April Consolidation Club was by responding to the most recent post .
I thought, I’d was the place where all those who had graduated in a specific month ( for me it was April) could continue to post how they were progressing and , should others choose to respond could do so .
Still feeling high from this afternoon’s run and so glad I found C25K! It’s such a fantastic way to join the exclusive club of them what do running!!!
It felt weird at first not having Jo to encourage and talk me round my run. I did consider just rerunning the week 9 run but then decided to just whack on some motivational music and go for it. I ran the same circuit I did last week and apart from being pestered by that precursor to the stitch feeling which I had to work at ‘dealing‘ with it was fantastic - just so frustrating that I felt I could have speeded up had it not been for the threat of that knife in the ribs! Maybe it’s good that I don’t push too hard yet. And it felt amazing to just be running for half an hour. I felt I had some left in the tank but stopped myself - for all the above reasons. I am so damned sensible! But all the advice I read on here and roundabout definitely convinces me to take it steady. I want to just carry on enjoying this thrilling new ability.
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but that doesn't mean I'm going to sprint the next run; slow-and-steady again, comfort for my knee takes priority over getting a PB, for now. 
It's your July consolidation club 🥳 come on in
