Consolodation run 10

[Lothian70]

Hi guys, just completed my 10th consilodation run today. I'm still just sticking to the C25K Week 9 format for now. While I can complete the 30 mins running without stopping, I'm still finding it tough so I'm definitely not going to try and increase distance or speed just yet.

The past couple of runs (I'm still running 3 x weekly) I've struggled. It's DEFINITELY not getting easier yet and I'm still not any faster lol.

I'm not beating myself up about it but I can't lie and say I'm not at least a wee bit disappointed that I'm not finding it easier or I've gotten faster.

Maybe it's where my head is at with this lock down and Covid-19 situation. I definitely think how I feel in my head echoes how my body performs.

That or it's because I've just turned 50 and I'm doomed never to be faster lol.

Has anyone experienced a similar slow progress? Will it get better?

[SweatyHettie Graduate]

I haven’t got any advice but just wanted to offer encouragement- I suspect I will be in exactly the same boat after I graduate this week. Like you I’m not going to beat myself up about time/ distance but I would like to see a bit of improvement as time goes on. I guess you haven’t even done a month of consolidation yet,so there’s plenty of time. Just remember how far you’ve come so far and I’ll watch for your progress reports with interest as I’m a bit behind you

[Lothian70 Graduate in reply to SweatyHettie]

Thanks Hettie.

[IannodaTruffe Mentor]

If you follow the advice in the guide to post C25k running healthunlocked.com/couchto5... you will be running most of your runs at an easy conversational pace, which builds stamina, strength and the aerobic base, required for getting faster.

Most recreational runners spend far too much time at a middling pace and not nearly enough at a slow pace (75-80%) and then do not push hard enough in the 20-25% of weekly time when addressing speed in intervals or fartlek

You are still a very new runner, so you will have to be patient.

My all time 5k pb came about at a parkrun two years after completing C25k and I managed to knock less than two minutes off my first ever parkrun time, at the age of 59.

Get miles on your legs, strength will follow and in time you will almost definitely see an increase in pace.

[Lothian70 Graduate in reply to IannodaTruffe]

Thanks IannodaTruffe

[Justinian Graduate]

Have you tried varying your runs? Like increasing pace on intervals? Or are you sticking to the 30 minute sessions at a steady pace? I am starting my consolidation runs this week as well.

[Lothian70 Graduate in reply to Justinian]

I guess my pace is slow and steady as I'm just concentrating on lasting the 30 mins to be honest. Including the 5 min warm up walk and the 5 min cool down walk I'm doing just over 5k

[Chloet1703]

I got so fed up that I was finding 5k/30 mins so difficult once I graduated to the point I gave up for two weeks. I then decided I needed to enjoy just running for a while so stuck to regular 3km runs where I seen my speed increase. I just did my first 5km in 3 weeks and to my delight realised I knocked a full 5 minutes off my time!

[Lothian70 Graduate in reply to Chloet1703]

Well done Chloe.

[Robotshark Graduate]

I am feeling exactly the same. I graduated about eight weeks ago, and do three runs over eight days( Thurs, then Sat then Thurs again) as this is what I can accommodate. I have run 5k twice, but these runs were 45 mins. I can manage about 3 and a half in 30 mins, though on my run on Thursday it had crept up to 3.8k. I am 57 and have never run before so I am focusing on the health benefits , and I have realised that I will just have to be consistent and patient, but I would love to crack the 5k in 30 minutes. Also, although it is lovely to run in the sunshine, I think it is easier when it is cold. I will think of you tomorrow Lothian 70-good to know I am not alone.🌈🏃‍♀️🌈🏃‍♀️

[Diamondshoes Graduate]

Just seen your post and agree. I did my 4th consolidation run yesterday and am running for about 40 mins with a good 15 min walk before the run and a slow 20-30 min cool down walk. I'm having to will myself on now whereas before graduating, once I'd got over the "toxic 10" I felt ok. I don't think I'm running any faster - hard to judge because I only started recording my actual runs on Strava at week 9 (before I used to record from leaving the house to returning). I've set myself a goal to be able to run 5k when the park run starts up again.