Consolidation Club for new graduates, with ros... - Couch to 5K

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Consolidation Club for new graduates, with roseabi! ❤️

roseabi
roseabiAdministrator

Welcome to the May Consolidation Club!!!

STOP THE PRESS!!! The new JUNE Consolidation Club post, with the lovely Mummycav, is now available here: healthunlocked.com/couchto5...

First off - huge congratulations for graduating the Couch to 5K programme!!! If you haven't already, pop along to Oldfloss' May Badges post to request your sparkling new Graduate Badge you superstar!!!!!!!!!!!

healthunlocked.com/couchto5...

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: ★★

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 Couch to 5K team xxx

April Club: healthunlocked.com/couchto5....

175 Replies
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Mrs2hats
Mrs2hatsGraduate

Hi I graduated 3 weeks ago and then unfortunately lost both my mom and my dad to Covid 19 within 2 weeks of each other and I’m now worried about running, as this was always my headspace time where I allowed myself to think about things that I need to sort etc.. I do wear headphones and listen to music so that would not change anything however I’m worried that now when I run this is what I’m going to think about. but what I don’t want is to not run and loose all of that training that I did. Any ideas? Or has anyone else been affected by this and feels the same?

roseabi
roseabiAdministrator
in reply to Mrs2hats

Oh my goodness I am so sorry for your loss xxx

It's really early days for you, I'd think your parents will be on your mind for quite some time - whatever you happen to be doing. As you say, running is your time to sort things out in your head, so maybe it is absolutely the BEST thing for you to do right now? I imagine you are worried your emotions may get the better of you on the run, but perhaps this would not be a bad thing either? Your thoughts about your parents could include remembrance of all the good years you have had together.

That said, you need to look after yourself, and taking breaks from exercise is as important for health as the exercise itself. Please do not worry if you feel you need to reduce your running for a while. A short break from running will not mean you lose all your fitness, and you could also consider in the short term running for less time, or taking walk breaks during runs - just for a while, until you start to feel a bit stronger.

Take care and be kind to yourself xxx

Mrs2hats
Mrs2hatsGraduate
in reply to roseabi

Thank you roseabi I do think you are right that I’m worried about my emotions while running but your point about small runs and walking is a great idea as I have been walking but with my husband and not alone yet he has been trying to get me out for fresh air so maybe if I don’t think I have to run all of the time then it may help it’s worth a try and of it doesn’t work I just need a bit of time like you say. I think I just need to get out and see what happens, I can always just come home x

roseabi
roseabiAdministrator
in reply to Mrs2hats

That's exactly right, you can always just go home!

Give it a try and let me know how you get on xxx

Mrs2hats
Mrs2hatsGraduate
in reply to roseabi

I will thank you x

Mrs2hats
Mrs2hatsGraduate
in reply to roseabi

Hi Roseabi

I did my first run on Saturday morning, my daughter came with me and it was really good. We only did 3k and I can definitely feel those extra pounds I have put on Slobbing around the house and had to walk for a few minutes twice but it’s fine. The main thing is that I didn’t break down and I know I could go on my own and be ok now, however my daughter has said she wants to come with me as she enjoyed it too. So that will be a bonus I think x

roseabi
roseabiAdministrator
in reply to Mrs2hats

How marvellous!!! Well done, both of you xxx

Oh that is so sad for you and your family . Grief of different f or everyone I find what work for you . Exercise is excellent as we know for fitness but it is as effective for mental wellbeing . Running, walking , am king in the fresh air , which ever you choose it all positive . Early days and even sadder for it to have been COVID-19 due to lack of normality for funerals and getting together to sharing the memories and grieving woth family and friends.

You have made a big step by writing about it so keep up the good work! You should be very proud of yourself to achieve the C25k and this will be in the bank for when you are ready to continue. If you can do some running I do think it will help you both mentally and physically and help you focus.

May beardy felt thoughts are with you .

There is support there for you in this group but also there are organisations like

MIND, CRUISE, and others help lines for grieving .

Please remember- the situation you are in is abnormal but the feeling you will experience are ALL NORMAL - go with how you feel and try not to fight it Cry, shout, have your silence, work, run, laugh, whatever you feel it is OK

Thinking and praying for your heart

Stay in touch and stay safe xxxx💖

Mrs2hats
Mrs2hatsGraduate
in reply to Mowtown2020

Thank you so much for your message it’s really helpful and really kind of you to respond

i have been walking lots and I did my first run Saturday with my Daughter and it was good, I didn’t break down and I know I’m going to be ok. Just baby steps I think xx

China-trekker
China-trekkerGraduate
in reply to Mrs2hats

I am so sorry to hear of your devastating loss and can’t imagine what you are going through. Life can be so cruel. My wife sadly passed away last year at 50 with cancer and I started running to take my mind off things and try and clear my head. I find running really helps the situation and concentrate on happy times and all the happy memories whilst running. No words can describe the pain your going through but just getting outside in the fresh air and keeping yourself occupied really helps. Take good care and sending you a virtual hug.

Mrs2hats
Mrs2hatsGraduate
in reply to China-trekker

Im really sorry to hear about your wife it’s really heartbreaking to loose someone you love so I understand completely. I was worried about my first run as I’m a thinker but my daughter cane with me and it was good and like you say over time I do think it will be my opportunity to remember how amazing they both were and to think about the good. I’m looking forward to that time x

But thank you for responding xx

I’m so sorry to hear that. It sounds like you may need running now more than ever? X

Smoggie79
Smoggie79Graduate
in reply to Mrs2hats

Congratulations on graduating....and sincere condolences for your loss, what a horrible thing to have to go through xxx

I just wanted to comment as it was partly grief that drove me to start the C25K programme. My dog (who was like a child/best friend/elder to me) was put to sleep after losing her battle with cancer at the end of February, and the bottom dropped out of my world overnight. I was absolutely devastated and was struggling so much with that loss not only of her, but of the routine and structure that living with a dog brings. The programme has given me a bit of that routine back, and without question has helped me process my grief. Ive never broken down on a run - but there have been days where I've felt really sad or cried for Milley before I've gone out - and without exception I do feel better after my run. As someone else said, it's so good for your mental health and I think it's important to keep that bit of focus. It's such a cliché but grief is a rollercoaster journey, not a straight line, and we all have to do whatever works to get us through both the good and bad days. I wish you love and strength on both your running and grief journeys xxx

Mrs2hats
Mrs2hatsGraduate
in reply to Smoggie79

Thank you so much for taking the time to message me and sharing your story, I am a big animal lover so I totally understand your devastation when you say it’s like loosing a family member as I couldn’t agree more, I’m glad that you have found something that works for you and eases your pain slightly, grief works in many different ways and we are all different in how we manage it and regardless of what kind of grief the couch to 5k has helped in one way or another, I’m getting there and this does give me a focus! Hopefully it will get better and better and my parents would want me to be happy I know that. I hope you will find it easier over time too xxx stay safe and hope you continue on your Running journey xx

Couchphoenix
CouchphoenixGraduate
in reply to Mrs2hats

I’ve just read your post and I am really so sorry to hear about your sad loss, that’s awful for you. I think you’ve worked so hard to achieve what you have, that you should continue running, it’ll release those endorphins that lift your mood, and it’s also a positive thing to do for you personally. I run at 6am, before my mind has begun to take onboard the thoughts of the day, maybe give that a go, I’m sure your mum and dad would want you to continue your life being as fit and active as you can be.

Mrs2hats
Mrs2hatsGraduate
in reply to Couchphoenix

Thank you so much for taking the time to message me, so far it’s been good and not as bad as I thought it would be, I do have my moments but it’s not while I’m running so that’s good! It may be because I’m finding the running hard due to isolation weight gain that I have other things to focus on like my breathing and just getting through it now. 😂

Eveb1
Eveb1Graduate
in reply to Mrs2hats

Hi, am so so sorry for your loss. I lost my Mum last year and she was my biggest supporter ( in all things)and I missed during the programme calling her and telling her how it was all going. I still imagined telling her and seeing her smile and encouragement and know she would be so chuffed for me when I graduated. Give yourself time and space and kindness to figure out what's good for you . I listen to Radio 4 when running or download a podcast and today I couldn't get my headphones to work so run without anything in my ear and it was the strangest feeling having had 9 weeks of instruction but I could hear the birds and the trees blowing in the wind and it was lovely. Thinking of you x

Mrs2hats
Mrs2hatsGraduate
in reply to Eveb1

Thank you so much for taking the time to reply, it’s hard going but I am a positive person so I am trying to take the positive and the good rather than the sad, it’s just the finality of it all and o do find myself thinking ooo can’t wait to tell mom or dad this etc then the realisation hits, my running has reduced slightly but that’s because I’m back working from home now and I can’t run in the heat so I’m doing maybe 1 or 2 a week when it’s cool x I may try a podcast next time that sounds like it could be good, I can’t listen to nothing as all I hear is my heavy breathing 😟😂

MoliJ
MoliJGraduate

I graduated this morning WHOOOP I AM A RUNNER.

roseabi
roseabiAdministrator
in reply to MoliJ

Awesome work!!!!! Go and request your Graduate Badge here:

healthunlocked.com/couchto5...

MoliJ
MoliJGraduate
in reply to roseabi

Thank you x

SLML
SLMLGraduate

Just finished W9R3, graduated today! :)

roseabi
roseabiAdministrator
in reply to SLML

Fabulous!!!! Go and get your Graduate badge here:

healthunlocked.com/couchto5...

SLML
SLMLGraduate
in reply to roseabi

Thank you, I'll do that!

Allbarron
AllbarronGraduate

Hi I graduated four weeks ago! I've been running three times a week with the week 9 audio. Still not achieving 5k. I've moved to a plan that is 7 x200m intervals, the 5x 200m intervals and today a run of 3.5k which.i failed to complete. I'm.feeljng a bit rudderless at the minute. I've come so far but now just feel stuck. What do I need to do?? 😣

Fionamags
FionamagsGraduate
in reply to Allbarron

I feel a bit the same Al so I'm waiting for the reply! I realise i don't have the same motivation and am probably only running twice a week now. You the same?

Allbarron
AllbarronGraduate
in reply to Fionamags

Exactly the same! I am trying to do 3 runs but I think because the program provides the structure to see immediate improvement I'm becoming disheartened. 🥴

roseabi
roseabiAdministrator
in reply to Allbarron

Hello! Sorry to hear you've been struggling. I have read your other post that my colleague IannodaTruffe responded to, and have been thinking about your situation!

That's good news that you are going to be able to continue to run - you enjoy running, don't you!? I would suggest that, as you are at high risk, it's probably best that you don't get too far away from home on your runs - would you agree with that?

But I wonder if maybe you could increase your running time up to about an hour, as long as you feel safe. If so, perhaps a new plan for you could be to make one of your weekly runs a little bit longer each week, working on a new goal to run 5k. Instead of thinking about running 5k in 30 minutes, start with just getting to 5k! If you plan to run three times a week, maybe choose to have two shorter runs and one longer one, for example:

Week 1: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 35 minutes.

I would suggest that for the time being you forget about speed and think about enjoying your time out running, and going a little further. I'm curious, though - do you enjoy the intervals runs you've been doing?

Anyway, let me know what you think about the 5k plan idea!

Allbarron
AllbarronGraduate
in reply to roseabi

Thanks for the info. In answer to your question on interval training...I'm not enjoying it at all and I think it's putting me off running. I don't really think I'm built for speed. If I go with your suggestion for week 1 what would you suggest I increase by each week?? Unlike Fionamags I'm not sure I'm confident enough to try the bridge to 10k yet and although I procrastinate I enjoy running once I'm out. I like the structure of the C25k week so your suggestion makes more sense.

roseabi
roseabiAdministrator
in reply to Allbarron

I think you should increase your long run every two weeks for the time being, so your first four weeks of the plan would look like:

Week 1&2: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 35 minutes.

Week 3&4: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 40 minutes.

You will consolidate your longer run by repeating the week, and give yourself a chance to enjoy your runs and take stock of your progress. After four weeks you may find you feel like progressing more quickly - an increase of 5 minutes per week is perfectly safe and acceptable if you're feeling good!

I am with you on the procrastinating, but I'm so glad to see that you enjoy your running when you get there! That feeling of having completed a run is something else, isn't it!!?!

Yes, ditch the intervals - life is too short 😄

Allbarron
AllbarronGraduate
in reply to roseabi

Thanks so much for the advice. That sounds like a plan. I just felt I was floundering and latching on to a plan for the sake of it. I'll give it a go and let you know how it's going. Thanks again👍🤞

roseabi
roseabiAdministrator
in reply to Allbarron

Excellent! Enjoy, and I look forward to reading about it!!

Allbarron
AllbarronGraduate
in reply to roseabi

Just finished week 1 of the suggested plan. I'm buzzing!! The 35 minutes run achieved, enjoyed and still feeling good. Thank you so so much 👍

roseabi
roseabiAdministrator
in reply to Allbarron

Wow, that's great news!! Well done, runner!!!!!!

Gwyrdd
GwyrddGraduate
in reply to roseabi

Thank you Roseabi. I shall follow that plan too

roseabi
roseabiAdministrator
in reply to Gwyrdd

Marvellous - let us know how you get on!!

Delly-dot
Delly-dotGraduate
in reply to roseabi

Allbarron sent me off to find this post as I'm feeling a little lost at the mo and not sure where to go next. She suggested I look up the plan that you suggested for her and I think it is just what I need, so I'm going to give this a go too. I think you need to give this unofficial plan an official name Roseabi!

roseabi
roseabiAdministrator
in reply to Delly-dot

That's great!! Let us know how you get on xxx

Ha ha, I shall think about it 😊

Delly-dot
Delly-dotGraduate
in reply to roseabi

Hi roseabi. I ran the first 20 minute run of your 4 week plan early this morning. My aim is to pick up my pace for the shorter runs. I was worried I'd started off a little too fast and the first 5 minutes were a challenge, but I stuck at it and all of a sudden I realised my breathing had settled down and my pace was still good. I really enjoyed my run and returned home on my cool down walk on a high. I ran my fastest pace ever 7:23/km and covered 2.74km and I feel great! Thank you!

roseabi
roseabiAdministrator
in reply to Delly-dot

Wow that's great work, well done!!!

Btw it is not necessarily a four week plan, the idea is to keep increasing one run by 5 minutes until you are running 5k. My example for Albarron was just to show how the first four weeks could look to help explain what I meant xxx

Delly-dot
Delly-dotGraduate
in reply to roseabi

Thanks for explaining that roseabi. So I could continue increasing and run more weeks on your plan until I reach 5k, then move over to the 10k plan?

roseabi
roseabiAdministrator
in reply to Delly-dot

Yes, that's a great idea!

roseabi
roseabiAdministrator
in reply to Delly-dot

I said that the first 4 weeks of the plan would look like this:

Week 1&2: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 35 minutes.

Week 3&4: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 40 minutes.

In weeks 3 and 4 I think (looking at your times) you will probably get to 5k on your long run, but you may want to continue increasing your time further, so:

Week 5: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 45 minutes.

etc.

I suggested to Albarron that she might feel less of a need to repeat weeks by this time, so in that case:

Week 6: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 50 minutes.

But of course continue to repeat weeks if you prefer. You will get a confidence boost from running past the 5k mark (and of course you will be consolidating your 5k!). Also, I have cheekily introduced you to the 60 minute Magic Plan... 😄

What do you think? xxx

Delly-dot
Delly-dotGraduate
in reply to roseabi

This is great roseabi, thank you so much! I love that you have worked in the Magic Plan too - so clever!😃 I have copied it out and this will be my plan going forward 😊🏃‍♀️.

I posted my run this morning and there have been other VRBs asking about your plan. I shall try to copy the link for them too.

Thank you so much. xx

roseabi
roseabiAdministrator
in reply to Delly-dot

My pleasure 😊😊😊

Follow this link and copy it, should more or less take them straight to my comment:

healthunlocked.com/couchto5...

Delly-dot
Delly-dotGraduate
in reply to roseabi

Great. Done. Thank you x

Delly-dot
Delly-dotGraduate
in reply to roseabi

Morning roseabi. I did the second run (30 minutes) early this morning and I really enjoyed my run. I've realised I'm a one for a structure and a routine and your plan is giving me both, as well as my enthusiasm back. Thank you for your advice ☺️

roseabi
roseabiAdministrator
in reply to Delly-dot

That's lovely to read!!! xxx

Allbarron
AllbarronGraduate
in reply to roseabi

I'm on week 4 of that plan this week. I did the speed podcast and have run for 30 mins so far. Saturday is my long run but as I wasn't far short of 5k last week I'm just going to go on past the 40 minute to reach 5 k. Then I think I'll make the jump to the magic plan and see how I go. Amazing how my problem got advice which is helping so many. And there's me thinking I was all alone! Thanks roseabi 😁

roseabi
roseabiAdministrator
in reply to Allbarron

Thank YOU! It's great to have this sort of feedback, and you are a star!!! xxx

Orange_Girl
Orange_GirlGraduate
in reply to roseabi

Hi roseabi . I know there's now a June Consolidation Club but I graduated just over week ago and saw this post which you replied to from Allbarron. I've had a week off but am now wanting to consolidate the 30 minute runs for a couple of weeks. I then saw your suggested plan here. What's the thinking in going back to a shorter run of 20 minutes? Is that to pick up a bit more speed? I like the idea of adding up to 10% on the third run. I'm nowhere near running 5K yet so getting there is probably the goal for me now, and finding/developing the stamina to manage that. Any advice gratefully received.

roseabi
roseabiAdministrator
in reply to Orange_Girl

Hi there! Congratulations for graduating!!!!

I gave this idea to Allbarron because she had been consolidating her 30 minute runs for a few weeks and was frustrated about not achieving 5 km. So the first thing to say is, you may wish to stick with your original plan to consolidate your 30 minute runs before starting work on your next goal.

The reason for shortening one of the runs is simply to ensure that the overall weekly increase in time running is very gradual. This is to help minimise the possibility of overdoing things and perhaps ending up injured. We tend to suggest an increase in total weekly running (either in time or distance) of no more than 10% as a guideline.

It is true that a lot of running training plans do include speed workouts, and in fact we do discuss intervals training with those who are following the Magic Plan over on the Bridge to 10k community. If you are interested in this sort of thing, have a look in the comments on the Magic Plan Information Station post, where someone else was asking about it and I supplied a few suggestions 😊

healthunlocked.com/bridgeto...

But generally speaking, for someone wishing to gradually increase their running time until they hit 5k, there is no need to think about the speed of your runs. As you get more experienced and run further you will develop strength and fitness, and very probably speed!

What do you think?

xxx

Orange_Girl
Orange_GirlGraduate
in reply to roseabi

Thanks roseabi. I have only very recently (last two runs) started using an app that measures my speed/distance. Not sure whether actually it's a bit of a distraction at the moment. I'm probably still quite in need of being talked through the run by Laura (and not yet fed up of The Julie Song!), though maybe in a while I'll want to experiment with other music/playlists.

roseabi
roseabiAdministrator
in reply to Orange_Girl

Many of us runners love our stats 😊😊😊 You may be right about the distraction though, so perhaps don't dwell on your data too much just yet! But it is great to look back at your records later to see how far you have come. I also recommend that you add a few notes to your recorded runs about how you felt during the runs as this is great information you can use to help you improve.

I definitely found it helpful to carry on using W9 of the app for a little while after graduating, until I got the hang of running by myself! Experimenting with playlists is one of the many things you have to look forward to as you progress your running career xxx

Allbarron
AllbarronGraduate
in reply to Orange_Girl

Hi saw the post and thought I'd update on my progress using the plan. As roseabi said I'd been repeating w9 runs to consolidate for about 3 weeks but it was becoming a bit boring. So I followed her advice for 4 weeks and at the end of that time I achieved the 5k in 41 minutes. It really gave me focus and I've now got the confidence and motivation to move on to the timed version of the magic plan. The shorter run fits in with my weekly commitment and I do the long run on a weekend when time nor do pressing. Hope that helps 🤔

Orange_Girl
Orange_GirlGraduate
in reply to Allbarron

Thanks a lot Allbarron, that's helpful. Going to do something similar I think. Were/are you using another app at all? I have an old phone so am using something called Pacer which works on it, but not sure whether being bothered about distance covered is a bit of distraction at the moment.

Allbarron
AllbarronGraduate
in reply to Orange_Girl

I have been using Nike run club app. Purely because the guided runs help distract me. It depends what does it for you really. I have worked on lengthening the time I run for. Distance and pace are secondary for me at the minute, I'm still a snail 🐌. It's the negative voices in my head I'm battling against. Good days and bad. Good luck whatever you decide to do 👍

Orange_Girl
Orange_GirlGraduate
in reply to Allbarron

Sounds like you are building up stamina though, which is what C25K is all about. I too am still very slow and expecting to be so for a long while!🐌👟🐌👟🏃🏽‍♀️

BlacksmithsGal
BlacksmithsGalGraduate
in reply to roseabi

Thanks for this suggestion roseabi. I graduated on Saturday but only covering 3.2k, which is a bit dispiriting. However I'm determined to keep at it so browsed through the thread here. The suggestion to gradually increase time is good, though I've struggled with discomfort in my knees throughout the programme. The last couple of runs were real mind over matter to keep going, when my legs just wanted to give up! Does it get any easier?!

roseabi
roseabiAdministrator
in reply to BlacksmithsGal

Congratulations, runner!!!

Sorry to hear about your knees, have a look at Oldfloss' post over on Strength & Flex:

healthunlocked.com/strength...

There's a lot of helpful info about knees in there.

It does get easier if you put in the work, but I hope you will listen to your knees (if that doesn't sound too silly! 😄) and rest if you need to!! The best I can prescribe is patience, but if your knees start to really worry you it might be best to speak to a physiotherapist or other professional person. If you do go down that route try to find a physio who is a runner and/or specialises in runners.

Anyway, for the time being consolidate your 30 minute runs over 2 or 3 weeks, keep it slow, stay on the flat if possible (running downhill is hard on the knees!) and take walking breaks if needed. You will build up strength in your legs over time which should help your knees. After that, I hope you enjoy increasing your running time, and getting to that 5K, you can do it!!

And keep us posted 😊😊😊

Gwyrdd
GwyrddGraduate
in reply to Allbarron

I’m in the same situation-repeating week9 but Nowhere Near 5k I tried 5k+ pocast but it is too fast( thebeat)

Allbarron
AllbarronGraduate
in reply to Gwyrdd

Hi I know what you mean! It's taken me several weeks just running the 30 minutes to get used to it. I'm on my 3rd week of the plan above from roseabi. I ran 40 minutes yesterday and got 4.8 k under my belt. Try to increase the time you run for and forget about pace and distance for now. It's hard but this approach is really helping me. Let me know how it goes if you decide to give it a go🤞

Gwyrdd
GwyrddGraduate
in reply to Allbarron

Thank you. I intend to give it a go

roseabi
roseabiAdministrator
in reply to Gwyrdd

Awesome! Let us know how you get on!!

Fionamags
FionamagsGraduate

So I'm much the same as Al and am struggling with motivation. This is one of the reasons I was thinking of moving on to the 5-10k training next. There are dire warnings about doing too much too soon in the CC info though. So my question is this: if I complete the 9 runs over 3-4 weeks sticking with 30 minute runs, would it then be OK to start the 10k training? I only manage 3.6k in 30 mins so in order to reach 5k I will have increase my time so the 10k is a bit arbitrary...

roseabi
roseabiAdministrator
in reply to Fionamags

I can see that you've been doing a bit of consolidating already, and trying out the C25K+ podcasts - looks like you have the running bug!

I think it's really helpful for motivation if you spend a little time every now and again going over in your mind what you enjoy about running, and also thinking back to why you wanted to start running in the first place. You wrote in your last post about running at your 'happy pace' which is really good to see, as it tells me that you are learning a lot about your own running.

I do not know which specific 5-10k plan you have in mind, but perhaps you have heard about our Magic Plan over on the Bridge to 10K community? The Magic Plan actually has two variations, one of which is a 30 minute to 60 minute plan - and I wonder if this might be just the thing for you?

You can have a look at the plan on this post here:

healthunlocked.com/bridgeto...

The entire plan (with 10k and 60 minute variations) is shown in the post picture, but let me know if you can't view it properly (I think sometimes it doesn't show up fully on mobile devices) and I can point you elsewhere.

Have a look and a think!

xxx

Fionamags
FionamagsGraduate

That plan looks fab! You are absolutely right - its not so much getting to 10k and more the idea of being able to run for longer that attracts me!

I've done 6 consolidation runs - so given that this is a gentle step up to 35 mins perhaps I could go for this?

Thanks so much for the advice!! Xx

roseabi
roseabiAdministrator
in reply to Fionamags

I think you'll enjoy it! Give it a try and let us know how you get on xxx

Fionamags
FionamagsGraduate
in reply to roseabi

Yes I'm really ready for it. Unfortunately I'm a bit stuck with route options so this will help to add some interest and keep me going. I had a fantastic run today though so I'm hoping that this will gee me back up!

roseabi
roseabiAdministrator
in reply to Fionamags

Sounds very promising!! xx

SLML
SLMLGraduate

First consolidation run in the rain this morning - I was aiming for 20 minutes (as I had zero motivation today), but ended up running 5k in the end. Should we be looking to run roughly 30 mins/5k x 3 per week for 3-4 weeks before extending run times?

roseabi
roseabiAdministrator
in reply to SLML

Well done, sounds like you had a great run!

Yes, that's a good plan, although if you're ever feeling a bit time-crunched the odd shorter run is perfectly fine. You might like to try some shorter, faster runs perhaps? This will help you learn about different paces. But getting comfortable with the 5k distance, and perhaps trying out some new routes if you can, is the most important thing after you've just graduated. I think that 3 weeks of that will be plenty for you!

Are you thinking about working on 10K for your next challenge?

SLML
SLMLGraduate
in reply to roseabi

Thank you for that - I think increasing distance/time would be good for me for the moment, though I can see the sense in short faster runs to vary things. I have a daft fear of falling over my own feet if I go too fast - which wouldn't be "fast" by running standards! I would like to work towards 10k eventually. It seems an impossible distance given that I'd never run a day in 44 years till this year, but the c25k programme worked so who knows! My second consolidation run yesterday was a real slog, so I might try a 20 min run tomorrow and see how I feel on the next one. Thanks again :)

roseabi
roseabiAdministrator
in reply to SLML

That is wonderful, you have come so far with your running, and in an incredibly short time after 44 years of being a non-runner!!!

That is not a daft fear by any means, but you could also start to work on your posture as you run, which will help alleviate your worries. Have a think about keeping upright, shoulders back, down, and relaxed, picking up your feet behind you. If you can, have someone watch, or if not perhaps glance quickly in a shop window if you pass one.

We have a 10K plan which includes a variation to aim at 60 minutes running - that might be a good target for you to consider after you've consolidated your 5k. Here's some info about it:

healthunlocked.com/bridgeto...

There is, of course, absolutely no need to rush into starting a new plan! For the time being just enjoy your running xxx

SLML
SLMLGraduate
in reply to roseabi

Thanks for the tips- definitely need to work on my posture, and pick my feet up more..xx

maydum
maydumGraduate

I graduated last summer but when winter came I lost focus and stopped running. However I restarted the programme and completed w9 d3 today. Any tips to keep me on track this time? Weather and WFH should help I hope.

roseabi
roseabiAdministrator
in reply to maydum

Wow! Congratulations, and now the weather's warming up, this is the perfect opportunity for you to establish a good running habit.

First off, I would suggest that you repeat W9D3 a couple of times a week for the next 4, with perhaps an extra run that's a bit shorter, say 20 minutes, to have fun and try out different paces. If you can, draw up a plan of when you will run and stick to it.

Most of us thrive on having a goal to focus on, so tell me more about what you would like to achieve!! Would you like to run 5K? Or are you already there and would like to run further? Or faster? Maybe if you've only ever run on pavement you might like to run on a trail (if that's available to you at the moment, given the pandemic situation). Something to think about for after your 4 weeks consolidation 😊

dijep
dijepGraduate

Hi Roseabi

I've graduated this morning and still can't really believe it😊 😊

I've been thinking about what to do next, for me posting on here after each run has helped keep me focused and running regularly, plus the positive feedback has been invaluable. I've only been running twice a week, initially because I had a bit of knee and hip niggles, and since the lockdown trying to juggle dog walks and running I've stuck to twice a week. It's so much busier out there now than before lockdown I feel I have to go out early to avoid most of the people!

Running for 5k has never been a real target for me, my thoughts when starting was to increase my fitness levels, at 61 I've always been healthy🤞 but never been fit ! What I'd also want to be able to do is run when I'm away from home travelling with my campervan (whenever we're allowed to do that again)

I was thinking of doing 6 consolidation runs, probably over 3 weeks, mainly on the route I've been using. I like it as it's a mix of road and trackway and one way round it seems mainly uphill the other obviously seems more downhill 😉 I suppose I may get bored but I won't know till I try. I can also check how far I can actually run if I can remember to use Stava.

Does this seem like a good idea?

Any advice would be much appreciated x

roseabi
roseabiAdministrator
in reply to dijep

That sounds like a great idea! If you do start to get bored you could try reversing your route, although I understand why you like it the way it is! 😄

I like your goal to be able to run whilst on your travels. If you can possibly can, start to vary your routes from home - I think this will help motivate you for your long-term travelling plans.

That's also a very good idea of yours to use Strava -perhaps you could stick a note inside your front door to remind you to switch it on? The thing about having a goal to increase your fitness levels is that it can be difficult to measure. A simple way to measure your fitness is to learn how much further, faster, or more hilly your runs were as you progress, and note how you felt as you were doing them and afterwards. Strava can record the numbers for you (distance, time, pace, route elevation), and you can record your "perceived exertion" (Strava supplies that feature), and type in a few notes about how you think your run went and how you felt. You can look back over a few weeks of training and check the progress you have measured.

dijep
dijepGraduate

Thanks that's great.

Yes I can see measuring fitness isn't an easy thing to do, so you tip about Strava is good, although I must admit I find it rather confusing trying to work out what splits, segments and best effort all are! Also I'm guessing if I run the same route I'll be able to see if I'm increasing my speed. I must admit I do quite like having a bit of a (slow) sprint finish. And hills are a good challenge for me as where I live it's either a big steep hill to the shops or a long slow hill. So perhaps later that could be a goal.

I'm guessing it doesn't matter if I keep posting on the C25k site, that way I still have that discipline and can look back through what I've done.

roseabi
roseabiAdministrator
in reply to dijep

That's great! Yes you can track your speed over the same route, that will be really helpful for measuring your progress. And hill running is a fabulous way to get faster, fitter, and stronger - I can't recommend it enough 😊😊😊

Please do keep posting to C25K, you will be able to sort out your Strava questions, and people will love to hear about your progress as a graduate, it's really encouraging for newer runners xxx

Nearly 3 weeks after graduating , still managing to get out 3 times a week . Trying lots of different routes I do a short run of 20 mins taking in steep hills and running in fields where it’s quieter but also wet feet !

Managed to run steady for nearly 45 mins this morning covering over 6 k. Not to worried about distance but keeping it steady and running more than 30 mins twice a week but importantly still having fun 😀

roseabi
roseabiAdministrator
in reply to China-trekker

This is wonderful to read - well done!!!! xxx

China-trekker
China-trekkerGraduate
in reply to roseabi

Many thanks and best wishes 🏃‍♂️

AS60
AS60Graduate

First consolidation run

AS60

AS60Graduate

1 minute ago•0 Replies

Just posted this on April’s consolidation club in error. So now it’s in the right place 😊

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.

roseabi
roseabiAdministrator
in reply to AS60

Hello!!

Thank you for this post, it's so wonderful to read 😍 I think you have a long and enjoyable running career ahead of you!

Although the causes of stitch are not fully understood, there is a strong possibility that it is related to muscle weakness. I suggest you think about adding some abs and core strength work into your routine - stitch aside it's very good for your running! JohnnyLewis put up a decent 15 minute core workout video recently over on Strength & Flex - although it will make 15 minutes seem like a long time, it's easy to fit into your day at least 😊

healthunlocked.com/strength...

And carry on enjoying your running! When's your next run happening?

xxx

AS60
AS60Graduate

Hi Roseabi

Thanks so much for this. I really appreciate the advice re the stitch problem and I’ve had a look at the Johnnylewis core workout which is truly scary!!! I’m pretty out of condition at the moment which would fit with your theory although there is no way on this earth that I would be able to tackle that routine 😂 Hard core is an understatement. I’m 63 in July and would probably break if I tried that😜

Which is not to say I don’t think it’s worth trying to improve my core strength. Maybe I’ll have a go at doing 5 of each exercise to start with and see how I go!

Meanwhile it’s run day tomorrow and I am looking forward to it. I feel it’s important to do things that I enjoy as I am more likely to continue with them 😊

roseabi
roseabiAdministrator
in reply to AS60

Fair enough! And you are indeed very sensible ❤️ If you have a bit of an explore around Strength & Flex you should come across Ju-Ju's Plankety Plankathon, which might be a better way to start 😊😊😊

You are so right about doing things you enjoy!! And in fact the more you run the fitter and stronger you will become, so it's all good. Have a fabulous run xxx

Fiddler71
Fiddler71Graduate

Heading out for my second consolidation run tomorrow. Hopefully it’s better than the first which was awful. Managed 20 minutes and then had to stop and then walked for 5-8 minutes before completing the final 10 minute run. For some reason I’ve totally lost my confidence. I’m going to try a really slow run tomorrow and see if that helps.

roseabi
roseabiAdministrator
in reply to Fiddler71

I hope it goes better for you today - let us know how you got on! Some days are just harder, this can be for many reasons, but it's sensible to move on and look forward to having a better experience next time. And please don't worry about taking walking breaks if you need to though, it's far better to enjoy your exercise at the moment and build up your running experience slowly. You'll get there xxx

Fiddler71
Fiddler71Graduate
in reply to roseabi

Unfortunately no better. My right ankle is really sore. Not sure why it’s swelling up so much when I run. I did lots of dynamic stretches before setting out but still had to break up my 30 minute run. 18 minutes - 5 minute break - 12 minutes. Might take an extra rest day before running again this week

roseabi
roseabiAdministrator
in reply to Fiddler71

You didn't mention your ankle before - sounds nasty, you poor thing 🙁 I think you should take more than a day off running, more like a week. And please stop doing the dynamic stretches! Elevate your foot, take some ibuprofen, and ice the swollen area occasionally if it helps. Also, if possible, please give your doctor a call xxx

AS60
AS60Graduate

So just in the bath now after second consolidation run and feelin’ fine!!!

Extended the distance by a tiny amount and no stitch today!!!!!! Really enjoyed myself and trying to resist the urge to try and speed up. Feels so good to be able to run!!!

roseabi
roseabiAdministrator
in reply to AS60

That's really great, well done runner!!

dorarunning
dorarunningGraduate

Has anyone used the C25K+ podcasts? I'm thinking of doing Stepping Stone, Speed and Stamina in that order three times each. My running speed is currently between 7-7:30 min/km so I think I should be able to keep up with the bpm. But would be good to hear from anyone else who has tried this? Basically I don't want to lose Laura from my training!

Fionamags
FionamagsGraduate
in reply to dorarunning

I've been doing them and find them really helpful. Im quite a bit slower than you but the cadence training is good for me. I think you'll enjoy them.

dorarunning
dorarunningGraduate
in reply to Fionamags

That’s great to hear. Which one have you enjoyed most?

Fionamags
FionamagsGraduate
in reply to dorarunning

Same as Roxdog I really like the intervals. Feels tough but good. I avoided it at first as its just a short run but its great for increasing pace!

Roxdog
RoxdogGraduate
in reply to dorarunning

I sometimes do the intervals session from the podcasts. It's where you run faster for one minute periods during a 20 minute run. It's pretty good.

dorarunning
dorarunningGraduate
in reply to dorarunning

A bad run is better than no run...

This is what Laura says at the end of the C25K+ Stepping Stone podcast, and it cheered me up. I definitely didn't have a bad run today, but I didn't complete the challenge set in the stepping stone podcast.

Running to the beat of the music, upped my pace by about 45 seconds per/km. I was really enjoying myself but after about 20 minutes I had to slow down to a walk.

Also today I tried out lots of things. New shoes (very comfy), new running top (a bit hot for today's weather), a new route (more fun than laps of the park). So all in all feeling pretty good about today. My ankle has been a bit sore the day after runs for a while now, so I'm going to take 3 days rest before running to a friend's house on Tuesday. Another new route.

Fionamags
FionamagsGraduate
in reply to dorarunning

I do the stepping stones and speed podcasts and i agree that the stepping stones one is tough. The way I manage it though is to take even shorter steps but keep moving when I feel knackered. But I did it again yesterday and it felt easier and I covered more distance than before. So i was pleased with that. The music is atrocious though so I might have to ditch Laura and make up my own running playlist. There are running playlists on Spotify for different cadences with loads of songs to choose from!

Orangerhyme
OrangerhymeGraduate
in reply to Fionamags

I'm keen to increase my speed ( managing about 4.4k in 30mins) don't really want to run for longer than 30mins. Where are these podcasts please? I've been repeating week 9 for a couple of weeks but would like to listen to something new

Fionamags
FionamagsGraduate
in reply to Orangerhyme

Google C25k+ and you'll find them. Good luck.

dorarunning
dorarunningGraduate
in reply to Fionamags

Yes the music isn't what I would choose to listen to, but there was something quite 'you're a proper runner now' about them that made me be a bit forgiving. :)

Alasdair87
Alasdair87Graduate

Graduated 2 weeks ago and finally cracked 5k on Tuesday and again this morning. I was using the original app just to keep the motivation going but this morning just relied on my Garmin device. Still sticking to a fairly well known route I can start straight from the house. Really want to try somewhere new but due to hilly location would have to drive to start point. Not so keen on this so trying to work out whether trying later in the day might help. Currently run at 6.00am which I like quiet and able to appreciate surroundings. 🏃🏻‍♀️

roseabi
roseabiAdministrator
in reply to Alasdair87

Well done for the 5K!!! How did you feel running without the app?

I am not sure I understand your current thoughts. Are you saying you are unwilling to run a hilly route at the moment? And do you mean that running later in the day would provide some variation?

Alasdair87
Alasdair87Graduate
in reply to roseabi

I found today ok without the app although I miss the markers to the 30mins. However thought I need to do the 5k as felt ready so now do it by distance. Not so much unwilling as unable to manage a couple of major hills locally. Just wondering if later in the day I would feel more motivated to drive to somewhere different. I’m a terrible creature of habit and start stressing what might happen if I vary time of day/eating before running. Of course I suspect nothing will happen. I think probably need to keep going with the consolidation runs trying to vary the route bit by bit. 🙂

roseabi
roseabiAdministrator
in reply to Alasdair87

Ah I see! Yes, that sounds like a good idea. Keep us posted! xxx

Alasdair87
Alasdair87Graduate
in reply to roseabi

Yeah managed 3rd 5k this week and varied my route so running on a green for part if it. Legs feeling quite good so next week might try pushing a bit further afield and just walk back so hills don’t defeat me. 👍🏃🏻‍♀️

roseabi
roseabiAdministrator
in reply to Alasdair87

That's great! Enjoy your next week's running!!

Alasdair87
Alasdair87Graduate
in reply to roseabi

Thanks 👍

Maddie82
Maddie82Graduate

Hi,

I graduated on Sunday and I have been thinking about what I would like to focus on next.

For the next week or so I thought about trying to stick to the 30 mins with some different routes. My current one is quite challenging with hills etc.

I am currently at 2.4m in 30 mins so a very slow steady pace. I would love to achieve the 5k would I be best slowly extending my run time to reach this distance? I am going to run MWF so thinking the Friday run would be the longer run each week.

Any tips appreciated :)

roseabi
roseabiAdministrator
in reply to Maddie82

Hi! Sounds like you're getting on really well, and those hilly runs will be great for your fitness and strength! That said, I also think that's a great idea to try some new routes, it keeps things interesting and fun 😊😊😊

Yes, it's also a good idea to extend one of your weekly runs gradually over time. We have an in-house 10K plan (the Magic Plan) over on Bridge to 10K, that includes an option to work up to running for 60 minutes instead of 10K. This might be perfect for you - see the info post here:

healthunlocked.com/bridgeto...

You could repeat weeks in the Magic Plan if it helps you feel more confident, alternatively look at my conversation with Allbarron earlier on in this thread for some ideas about gently increasing run time with a view to getting to 5K:

healthunlocked.com/couchto5...

Good luck and have fun, runner!! xxx

Maddie82
Maddie82Graduate
in reply to roseabi

Thank you!

That is really helpful :)

Hi. I graduated two days ago to a pretty bad graduation run - the worst of my runs to date. Decided to give it a rest, and take off pressure completely. Woke up this morning, waited for the sun to come out, put on my running clothes, looked up a new running route, checked that I had enough time before my first call... and off I went.

This was one of my slowest starts ever, and I was determined to enjoy the run, enjoy the view, and not run out of steam. I didn't want to feel my pounding heart, I did not want to speed up and feel sick (this has happened at school when I was sprinting, or put immense pressure on myself) - I took it as an exercise in patience, and a challenge to be as slow as I could, whilst still doing a running motion (thanks to all that have hammered down this point on the forum!).

It was great! Even the toxic 10 were easy - at minute 25 I'd covered about 2/3 of what I would have normally covered by then, and still felt full of energy and steam. I did have to speed up in the end to make it back in time on my call - new running routes and such..- but it felt like me and my wee little legs had escaped on an hour long holiday, exploring my area, free from any shackles of my mind (I will exclude the looming call! It only bothered me in the last 10 minutes!). So glad! Now can't wait for the next one. "ran" approx 36 minutes today to cover a distance of 5k, and I felt good. :)

It would be great to figure out pacing however and to find a good routine to aim for pace wise for these 30 minute runs

roseabi
roseabiAdministrator
in reply to metamorphfreebird

This is amazing, well done!!! I think enjoyment is the most important thing to aim for with our running.

Are you using a GPS device of some sort? They are great tools for learning about pacing your runs.

dorarunning
dorarunningGraduate

This morning I woke up feeling really down and decided the only thing for it was to go for a completely non pressured run. I listened to a Nike Running Club guided run called 'First Long Run' which is 35 minutes and I think is intended to be their 4th run for beginners. Went about 30 seconds p/km slower than my usual pace so I wouldn't burn out. And it was glorious.

I went a new route with gorgeous views and wildlife. When the 35 minutes was up I felt like I had some more juice and looking at my fitbit saw I was at 4.5k, so decided to continue on until I reached 5K. My first continuous 5K at 38:31, dead chuffed. A good time to work from I think.

roseabi
roseabiAdministrator
in reply to dorarunning

What a great post! Thank for sharing this, it's so uplifting!!!

And huge congratulations for your 5K, yes it is the start of something new and amazing ❤️

echo46
echo46Graduate

I'm glad to have discovered this consolidation post! I posted a bit on the Couch to 5k forum a few years back; I graduated then, and promptly stopped running completely. Lockdown seemed a good opportunity to start again so I've been doing laps of my quiet local park, and graduated last week, having started again from week 5.

I'm pretty slow - managed 3.6km in the 30 minutes on W9R3 - but am determined not to care about that. Since graduation I've been out once. I used RunDouble's timed Couch to 5k programme, and I've switched to their distance C25k programme for consolidation, starting from W6R1 which is intervals adding up to just under 4k. That took me 35 minutes the other day. I might repeat that a couple of times, or try a 20 minute timed run. I don't have any particular goals - perhaps parkrun when it starts again, though I'm apprehensive about running with others.

Physically feeling OK apart from aching inner ankles, which come and go - not really pain, but discomfort, and I think that also affects knees and hips. I have quite a lot of weight to lose, which can't help. Feeling like I need to add yoga and/or strength training to complement the running, but exercising at home where there is a small child and husband wanting my attention is difficult. Need to close a door, tell them to go away, and just do it!

Not sure if I'm feeling fitter or not, as lockdown is so weird - I've gained the 3 runs every week, but lost the 2+ miles a day of walking that I do in normal life. Still, I will keep at it, and hope I can make time for it when lockdown is eased. Thanks for listening, and any other suggestions about what I can do to consolidate are very welcome! I like the RunDouble/podcast way of doing it, as I like having the voice telling me to start/stop/walk/run.

roseabi
roseabiAdministrator
in reply to echo46

Sounds like you are already doing a good job of consolidating your 30 minute runs. I don't know RunDouble, but if it helps you then I'm sure it's excellent! dorarunning mentions Nike Run Club in the comment above yours - could be another app for you to try.

I think that the more you keep going with a schedule of running 3 times a week, with a couple of strength & conditioning workouts added, the better. You will get used to the routine, and so will your family, so you will have a better chance of making it a real habit.

Speaking of strength and conditioning, we have a small library of workouts over on the Strength & Flex community - some of them are very short, so they would be idea to fit into your day:

healthunlocked.com/strength...

Scroll down and look out for Lucy Wyndham-Read and Holly Dolke.

Good luck, have fun, and keep us posted!!

dorarunning
dorarunningGraduate
in reply to echo46

Hi echo46! As roseabi mentions earlier this week I used Nike Run Club, using a 35 minute audio guided run. It was a continuous run but it was designed for beginners so it was very much 'keep it slow' and 'if you need to, stop and catch your breath'.

There are a lot of guided runs on there, but I haven't fully explored them all yet. I logged on today intending to do another timed run but slightly longer as I wanted to do a 5K (which currently takes me just under 40 minutes) and the run featured at the top was a 6K and I thought... why not? It was a 'recovery run' so the guide told me do a 5 out of 10 effort, for most of the way except for 400 metres around half way where he said to do an effort of 6 out of 10, then 7 out of 10.

I knew how far I had run because that's when the updates would come in the guide said 'You've done the 1st 1K...' but with it came no time elapsed etc, which I find usually makes me up my pace and then I burn out. And yes, it took a long time but I did 6K! I think focusing on ground covered (for me) and less about running for a specific time or at a specific pace, has made me feel a lot more positive.

I think I just have that post-run positivity, but would definitely recommend if you're looking for a new guided app. They also do speed runs with intervals, but haven't tried those so can't vouch for them. I've had a look of the distance ones and the shorter distances are: 1K, 1 mile, 2 miles, 5K, 6K, 4 miles, 5 miles

Also this may help with your ankle... I had a very sore foot and achilles a couple of weeks ago, I just rested it for 4 days until it was no longer sore, but also used this yoga video for runners which wasn't too complicated and helped stretch and strengthen the area


Rosebud67
Rosebud67Graduate

hi, I finished my C25 course about a month ago and am enjoying running 3 times a week for 30 minutes. My husband said last night that he might come and run with me. I would love to have a running buddy, but he has not done the programme and so I suggested he wouldn't be able to do it without some training first. He thinks he can because he cycles a bit and considers himself fit, but at 55 and largely inactive, I think he is kidding himself and also feel a bit miffed that he has taken my achievement as no big deal. He is very resistant to using an app or following a programme, but I worry that if he just tries and runs for 30 minutes without any prep he could hurt himself. But I do want to encourage him.

Any ideas of how I can get him into running more gently without forcing him to use an app?

roseabi
roseabiAdministrator
in reply to Rosebud67

I have an idea, but it rather depends on where you want to take your running next!

As you have been consolidating your 30 minute runs for a while now, how about a new plan to run for 60 minutes? We have Ju-Ju's Magic Plan over on the Bridge to 10K community, which has options to work towards 10K or 60 minutes - have a look here:

healthunlocked.com/bridgeto...

The 60 minute plan has three runs a week, with one run increasing in time over 8 weeks until you're running for 60 minutes. There's also a 30 minute run, AND a much shorter run which starts at 15 minutes and then increases to 20. Perhaps you could invite your husband along for the 15 minute run? You could take it really slowly with him at first and suggest walking breaks if you see the need. You could also repeat the first few weeks to keep his runs shorter for longer. Include a longer warm-up too - 10 minutes of brisk walking, with some dynamic stretching, see video below for examples. Practice this by yourself first if you haven't tried them, so your husband can easily copy what you're doing.

This way you can be running for roughly the same amount of time each week, and also giving your husband a training session - you can be his coach! 😃

What do you think?


Rosebud67
Rosebud67Graduate
in reply to roseabi

thanks very much, this is good advice as I don't want to fall back in my progress. And also I quite like running on my own most of the time with my music so once a week with hubby would be fine. And the walking first would be good too as I find it is quite good to talk as I walk or run as it stops me from going too fast.

I did start doing the 5 to 10k plan but as the weather is getting cold here in lower NZ I was thinking I might just consolidate until Spring.

dorarunning
dorarunningGraduate
in reply to Rosebud67

Hi Rosebud67, I'm sorry if your husband's comments has made you feel like your achievements have been diminished. I'm sure that wasn't his intention at all.

Obviously there are exceptions on both side, but I think growing up boys are encouraged to be athletic, building up a confidence that lasts a lifetime and therefore are less daunted about taking on a new activity. Whereas girls aren't given this positive relationship with sport and that is why something like the Couch to 5K programme helps so many women (and men too, of course) by breaking it down and making it seem achievable.

My partner usually plays football three times a week, but with the lockdown he's lost this outlet. He tried a few runs with no plan and he's done maybe about 5 in the same time that I have done 30. But I've decided to just leave him to his own devices, what works for me may not work for him and that's OK, I'm just focusing on myself.

Although what was nice is when I came back from a 6K (ha - imagine if I heard myself say that 2 months ago) he said to me "You are proving why Couch to 5K works, but I still don't think it's for me." And that's fair enough.

I would maybe suggest to your husband that he does a 30 minute run by himself first, so maybe he can experience the challenges of a run of this length without trying to show off his abilities in front of you!

Best of luck and I hope he turns out to be a great running buddy.

Blueskyabove
BlueskyaboveGraduate

I’ve graduated yesterday!! Thinking about first consolidation run tomorrow. What’s a good first run?

roseabi
roseabiAdministrator
in reply to Blueskyabove

I just realised I missed this comment - sorry about that!! xx

BorisBoshing
BorisBoshingGraduate

Graduated last week so went out for my first consolidation run this week on Monday; absolutely crashed after 15 mins and had to walk back thinking I was lost without the C25 program and had no mental strength. I woke up the next day with a temperature and feeling crap (not the dreaded C19) and spent the next 3 days mainly sleeping on the sofa. Yesterday I was feeling better so went out again with some learnings from reading about the 80/20 system of running. It was the easiest 30mins I’ve ever run, and I even got a sprint on for a bonus 3 mins at the end. Is anyone else here using 80/20 to plan their consolidation and future runs? I’m loving it after the first run...

dijep
dijepGraduate
in reply to BorisBoshing

I'm intrigued what is the 80/20 plan? I've just completed my 4th consolidation run.

BorisBoshing
BorisBoshingGraduate
in reply to dijep

Hi there, it’s basically spending 80% of your running time at low intensity and 20% at moderate to high intensity. The theory is that you build a better aerobic base, have a lower chance of injury and develop gains more quickly. A lot of the C25K program is spent in the low intensity range if we’re doing it right (able to hold a conversation). Worth a quick google as I found it really interesting and well suited to me making slow but incremental gains.

roseabi
roseabiAdministrator
in reply to BorisBoshing

Hey, sorry to hear you were ill! At least it explains the bad run you had.

80/20 is good stuff, I reckon. How are you planning your consolidation runs?

BorisBoshing
BorisBoshingGraduate
in reply to roseabi

Thanks, I’m not sure what was up with me but it did help explain why I felt so rough in my first post-graduation run. My consolidation plan is to run every other day for 30mins over the next 3-4 weeks. The way I’m using the 80/20 is to keep at low intensity for 25 mins of the run and then pick it up for the last 5. My theory is that as I progress in getting fitter, my low intensity will get a bit quicker (so I can stay in the HR zone) and my final 5 will also get quicker alongside the overall strength and fitness gains. After 4 weeks, I’ll stretch the time I run but with the same 80/20 ratio by 10% a week until I hit 10k or 1 hour running.

roseabi
roseabiAdministrator
in reply to BorisBoshing

Well, enjoy, and I'll look forward to finding out how you get on! I like to add a fast finish to some of my runs, it's very satisfying and great for building endurance 😊😊😊

dijep
dijepGraduate

Just done my 4th consolidation run again no plans apart from run for 30, minutes, set Strava running and a 15 minute timer and off. Part way through I decided to go for the 5k and ignore the time and yay I did it, took me 44 minutes but I did it.

I did have to walk for a couple of seconds up a very steep hill near the end.

I've found my 5k route includes a Strava segment so I've decided I can use this bit to increase my pace, it's only a short stretch and I can see that I've increased my speed every time I've run it.

So I thought I'll try to run this route at least once a week so I can try to increase my time for the 5k, increase my speed on the segment and eventually run up all of the hill!

It's a sort of plan 😊

roseabi
roseabiAdministrator
in reply to dijep

That's a great plan, and well done for the 5K!!!

LulaHula
LulaHulaGraduate

Hi, just completed consolidation run 5 and for the first time with no app, 32mins and 4.95k. I just wish I hadn’t cut the corner off the field but it was soooooooo windy, still very happy though. Have a great Saturday everyone 😁

roseabi
roseabiAdministrator
in reply to LulaHula

Fabulous!!!!

Bracken2018
Bracken2018Graduate

Well I’m here.

I graduated April 17. Could not join the April Consolidation Club as too many posts :z which is good for the club. . So my question : Am I now in the right place ?

I’m just checking - not wanting to post anything in the wrong link :) It appears there are a few . Please advise 🐾

roseabi
roseabiAdministrator
in reply to Bracken2018

Congratulations!!!

It's best to post in the most recent Consolidation Club post, as it is the most closely monitored. Also, you may find that an admin will send you on to the most recent one anyway. But you also may find it helpful to read through some of the comments on the older posts.

Anyway, welcome to the Club! 😄❤

Do you have a question to ask? Fire away 😊😊😊

Bracken2018
Bracken2018Graduate
in reply to roseabi

Hi,

Thanks for reply .

No questions , just wanted to make sure it was ok to post here or wait for June .

I completed W5G -R3 this morning . It’s always a challenge however , magical moments happen when you least expect it.

Unbeknown to me , my run this am was 5K at 37 mins compared to my graduation run of 42mins. Not bad for a 69 + year old - all **thanks to this programme.

In my opinion : I would have liked to have seen the C25K advertised on TV during lockdown - I’m sure there would have been less people suffering with mental health issues, had we had a daily section showing newbie joggers etc .

It could have shown those who that just started , those progressing at a few weeks etc .

I’m sure it could have motivated many more to join in . With the support from others here , it could have lessoned the depression , anxiety and even loneliness.

Like so many here , I am looking forward to local Parkruns and will be proud to register as a C25K participant , which someone had recommended . 🐾

roseabi
roseabiAdministrator
in reply to Bracken2018

I wouldn't worry too much, daily visits to this community have roughly doubled since lockdown started in the UK, so it seems a lot more people have been finding this site at least (or revisiting it). And the BBC did feature C25K recently, on their website at least:

healthunlocked.com/couchto5...

But anyway, what an amazing achievement for you, that's a massive 5k personal best, well done!!! It is most certainly an excellent programme 😊😊😊

Bracken2018
Bracken2018Graduate
in reply to roseabi

Thanks :)

SweatyHettie
SweatyHettieGraduate

👋🏼feels very strange to be on the consolidation side, but I graduated yesterday so here I am! My plan is to keep up with the 30 min runs for a while and then maybe chase the 5K. I think the best distance I achieved in 30 mins so far was about 4.5K so does this seem like a sensible plan ?

SweatyHettie
SweatyHettieGraduate
in reply to SweatyHettie

I should add that I’m not bothered about 5K in 30 mins, just getting to 5K!

roseabi
roseabiAdministrator
in reply to SweatyHettie

I reckon you will be there soon!

roseabi
roseabiAdministrator
in reply to SweatyHettie

Massive congratulations!!!

That's very sensible plan. If you read through the comments here you will find a couple of people doing similar, and we have been discussing ideas you might like to try yourself once you have consolidated your 30 minutes for a while.

Keep us posted!!! xxx

Bracken2018
Bracken2018Graduate
in reply to SweatyHettie

Yes , the magic will happen on one if your runs. I have continued three runs a week .

Good and off days :z however, on the good days your keep going or find your pace has increased !

All thanks to this programme :) 🏃‍♀️🐾

Blueskyabove
BlueskyaboveGraduate

Did my 2nd consolidation today and used the W9R3 to guide me. I find the last 10 minutes difficult. I worry that without the programme I might slip.

Is it normal? Does it get easier?

I’m going to try 3 x per week. Run 1 was just me running and today the app for 30 minutes. It all feels more difficult without the programme structure!

roseabi
roseabiAdministrator
in reply to Blueskyabove

Hello! Congratulations for graduating C25K and beginning your next running adventures!

It is normal to feel as though you are floundering a little once you have graduated and no longer have the structure of a programme to follow - don't worry! There are lots of things you can do to help you take the next step, but first have a think back to why you first started C25K, and consider what you would most like to achieve now. Did you want to have a little running regularly in your life to help improve your fitness overall? Or perhaps you were thinking about taking up running in its own right, maybe you would like eventually to run a half marathon for example? Perhaps you find that exercise is good for your mental health and you want to keep that feel-good factor in your life?

Running 3 times a week is a great way to pursue any and more of these goals, but it's always great to have a plan! You can start by simply having your runs on your calendar and sticking to that routine. As you're struggling to finish some of your runs, maybe add to your plan a simple treat at the end of each week as an incentive. But also, you can set goals to make your running more interesting - design a new running route, have a go at the C25K+ podcasts nhs.uk/live-well/exercise/c..., shorten one of your weekly runs to 20 minutes, and lengthen another one to 35, try running uphill (and down again, best bit 😊).

What do you think?

xxx

Blueskyabove
BlueskyaboveGraduate
in reply to roseabi

Thanks and that really makes sense.

I do get stuck with a route so will try new ones and mix up timings a bit. Like the idea of adding a few minutes just to keep it fresh and feeling of improving.

I do love the feeling of freedom so want to stick with it.

Thanks for helping xx

roseabi
roseabiAdministrator
in reply to Blueskyabove

It's a pleasure! Keep us posted xxx

ninky3
ninky3Graduate

ok final run done now looking forward to consolidating. but not entirely sure what that entails. repeat week 9 for a few weeks? final run distance was 4.44km so I'd definitely like to keep going and work towards the fabulous 5!

roseabi
roseabiAdministrator
in reply to ninky3

Keep running for 30 minutes 2 or 3 times a week for 2 or 3 weeks, this will help increase your confidence as a runner.

You will be running 5k in no time! Have a look at this discussion earlier in the thread about a gentle plan to increase your running time until you hit 5k:

healthunlocked.com/couchto5...

Enjoy your running, and keep us posted!

ninky3
ninky3Graduate
in reply to roseabi

looks like a good plan to be getting on with, thank you so much! :)

wooface
woofaceGraduate

Hi, I graduated last week and was doing a good job during the programme of running every other day. Since graduating I've managed one 30 min run and a short sort of 15 min one where I just gave up (I was attempting another 30 min) I think pollen has been affecting me a lot but also the element of achieving something has gone now.

I know the idea is to now consolidate the 30 mins running, but I'm really tempted to go back and do the whole programme again. Is this madness?

roseabi
roseabiAdministrator
in reply to wooface

Hi! Sorry to hear you've been struggling. I think I'm affected by pollen recently - it's so annoying!! Is it warm where you are at the moment? That can make it harder too.

Many people do repeat C25K, and I think that if you enjoy it and it keeps you running then why not? One thing you might try to add a bit of spice is to jog slowly for some of the walking breaks.

Once you are feeling a bit stronger and more confident, and if you are enjoying your running, you might like to try running for longer or further? We have an in-house programme over on the Bridge to 10K community - the Magic Plan - with options to aim at running for 60 minutes or 10 km. Info here:

healthunlocked.com/bridgeto...

Having a clear goal to run for 30 minutes, 60 minutes, or whatever you'd like, is a great way to motivate yourself to keep running.

What do you think?

xxx

Mongozo
MongozoGraduate

Hi, just completed my 2nd consolidation run. I did the C25k+ speed today, for my first consolidation run I did the stepping stone cadence training.

Both were really tough, and today while I made a few PBs, I couldn't keep running in the slow bits.

I am pleased with myself though.

I've been reading a lot of the tips and experiences here and think I will switch to the 20, 30, 35 etc. I only get 3.9km in 30 mins but my goal for now is to reach 5k, at whatever time.

Maybe I can throw one of the C25K+ runs in every few weeks to spice it up. Interested what people think.

It is difficult to know what's best.

roseabi
roseabiAdministrator
in reply to Mongozo

Hi! Sorry I missed this comment. I think that if you enjoy the C25K it would be great to do it every now and then. As you say, it will spice things up!!

Have fun xxx

Mongozo
MongozoGraduate
in reply to roseabi

Thanks rosebi,

I did my third consolidation run today. It felt very good.

I listed to a podcast of Stephen Fry reading chapter 4 of Harry Potter, set a timer on my watch for 17minutes to know when to turn around and ran the furthest and longest time I haver run. 4.26km and 33:42. That's a big jump on distance, from 3.88. And I enjoyed it. 😀

So next week I'll do the 20, 30, 35 and see where I get.

It was a good test to listen to a podcast instead of music or C25K.

Still buzzing!

Cheers, and happy weekend.

Kharina
KharinaGraduate

I've just graduated the plan today! Didn't quite get to 5K (as I am a proud snail!) but was able to run fairly comfortably for the 30 minutes and have a bit left 'in the tank' at the end. Hoping to consolidate over the next few weeks but also to try and extend my runs very gradually to try and reach the 5K (without pushing to do that within 30 minutes, just to run a little further). I think that will help me feel I'm still making progress/have little targets to aim for. After a while consolidating I'd like to learn to run further (e.g. to gradually build up to 10K) - think I'd prefer that as a target to speed and would allow me to spend more time running. Really enjoyed doing the plan and hoping to keep it up especially as things get busier coming out of lockdown.

roseabi
roseabiAdministrator
in reply to Kharina

Congratulations!!!!

Sounds like you have things well in hand - enjoy your running xxx

Blueskyabove
BlueskyaboveGraduate

Did my 3rd consolidation run today. It was tough going but probably heat! So I’ve done one for 20 mins, then a 30 mins and today a 33 mins. Feels about right for now because I want to enjoy myself too.

Missing the discipline of the programme though so doing a virtual run club on saturday morning 😳

roseabi
roseabiAdministrator
in reply to Blueskyabove

Well done! Club run sounds good, let us know how it goes!! xx

Allbarron
AllbarronGraduate

So today I finished the 4 weeks suggested by you to get me back motivated and moving to the 5k goal. I did it!!!!!!!! 5k in 41 minutes! Not too shabby. I'm so pleased with myself. Thank you for suggestions and support roseabi and thanks to everyone here whose posts encourage and motivate. S nice long shower and some well deserved breakfast now to refuel. Here's to running through June 🏃🏃

roseabi
roseabiAdministrator
in reply to Allbarron

Brilliant!!!!!!

Congratulations and yes, have a fabulous June of running xxxxxxxxxxxxxx

CSH57
CSH57Graduate

Hi roseabi

I’ve just got my graduation badge so feeling very proud!

However I realise I need something visual that charts my progress. What sort of plan should I aim for?

I would like to join a park run when they’re allowed . Currently I run 30 mins and do 2.5 miles -so not a too far off the 3miles/5k.

Any suggestions gladly received!

roseabi
roseabiAdministrator
in reply to CSH57

Mahoosive congratulations, runner!!!!

I am unsure what you mean by having something visual to chart your progress? If you are thinking about an app, there are many GPS running apps such as Strava, Runkeeper, Nike Run Club that will allow you to keep records of your runs, and compare your performance on the same run, provide training plans, and masses of statistics. You can find lots of app comparisons and advice online for these, eg tomsguide.com/round-up/best...

For a simple plan to get to 5k a few Club members have been using this that I have suggested (this is a link to a previous comment on this thread):

healthunlocked.com/couchto5...

You could just go really old school and write up a plan for yourself to stick on your fridge and tick off runs 😊 Or here is a printable I made based on the little plan mentioned above:

drive.google.com/file/d/1Yx...

What do you think?

xxx

CSH57
CSH57Graduate
in reply to roseabi

Thanks roseabi I will print off the one you have done and tick each run off . Great!

Saladays
SaladaysGraduate

I have graduated and requested my badge - it’s on its way! - and keen to consolidate. I go back to full time work this week so part of the challenge will be organising the time to run / having a plan of action ‘cos I don’t want this to slide. Any suggestions gratefully received....

roseabi
roseabiAdministrator
in reply to Saladays

Hi there, and huge congratulations for graduating!!!

Sorry I'm a bit late answering this 🙄 How have you been getting on at work so far?

I think that it will be difficult at first, but you really need to set up a plan and try to stick with it. I suggest it might be best if you only plan two runs per week at first, as you will most probably be feeling really tired until you get used to being back at work. Plan one run at the weekend, and the other perhaps midweek, write it down and stick it somewhere prominent so you and anyone else you live with can see it. Make sure your running gear is laid out ready for you. Most of all, look forward to your run as being a little you-time to allow you to unwind and process thoughts. Don't think about speed or time, just get out there!!

Good luck and keep us posted xxx

Saladays
SaladaysGraduate
in reply to roseabi

Thank you - that's extremely sensible advice. I might even sleep in my running clothes for my Wednesday morning run!!! No excuses...

roseabi
roseabiAdministrator
in reply to Saladays

That's funny, I just read a blog recently in which a woman was talking about how she used to sleep in her running gear 😄

SweatyHettie
SweatyHettieGraduate

I did my 4th consolidation run this morning. I’m still doing 30 mins but today I decided to try a new route and see how it felt. I set the timer on my phone for 15 mins for a halfway marker and went for it. After 30 mins I was feeling good and I decided to keep running (🐌) until I wanted to stop, just to see how close I am to the achieving 5K. Well I’m quite chuffed and disappointed at the same time because having just mapped it I did 4.6K and if I’d run to my next marker I would have got it! So that gives me something to aim for. I think I would have got there had the last bit not been on rough shingle track near the beach which killed me off! I think I ran for about 36 minutes. I will do another couple of 30 mins until I try again. I quite like the freedom of doing my own thing, having been worried about the lack of a fixed programme! I don’t want to do too much too soon but having signed up for park run for when it returns I want to be able to do it! 😊

roseabi
roseabiAdministrator
in reply to SweatyHettie

Wow, well done!!!! You will know what to do next time, and that 5k will be yours 😊😊😊

I feel you re. the shingle - I have been running once a week on our shingle beaches (better for social distancing, and also a really good workout!!), and it is HARD WORK!!!!

It's so good to read that you are enjoying your postgraduate freedom, and making plans for the future. This means that you have the running bug, and will make it a habit for life!

Happy running, and keep us posted xxx

roseabi
roseabiAdministrator

STOP THE PRESS!!! The new JUNE Consolidation Club post, with the lovely Mummycav, is now available here: healthunlocked.com/couchto5...