Consolidation runs to get to 5k: I posted over... - Couch to 5K

Couch to 5K

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Consolidation runs to get to 5k

Delly-dot
Delly-dotGraduate

I posted over on the Bridge to 10k forum a few days ago to say I was at a crossroads after consolidation and not sure where to go next. After a period of injury during April, I didn't feel quite ready for the Magic 10k plan as I still need to run 5k. I received some great advice from fellow runners and Allbarron suggested I look at the May Consolidation Club posts on the 5k forum for a plan that roseabi had suggested. I found it and it was perfect.

I ran the first 20 minute run of the 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 in the 20 minutes and I feel great! It was refreshing to mix things up a bit, run with music again for a change and do a shorter run.

If anyone else is still working towards running 5k after graduation and wants a plan to get them there before working on 10k, roseabi's plan is great.

23 Replies
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Allbarron
AllbarronGraduate

Glad it's worked out for you Delly-dot!! 😊😊That's exactly how I felt. 🏃It really woke me up and got me motivated again. I agree anyone floundering a bit should give it a go. Huge thanks to roseabi!! What a life saver!!

Delly-dot
Delly-dotGraduate in reply to Allbarron

Absolutely, and big thanks to you too for pointing me in the right direction. roseabi's added a bit more info, so if you are interested you can find it here....

healthunlocked.com/couchto5...

Allbarron
AllbarronGraduate in reply to Delly-dot

Thanks for tip. I did very little really. Happy 🏃👍🏃

Nilsam
NilsamGraduate

That's great news, Delly-dot. I will remember this. Take care and happy running. 👣🙋🏻‍♀️👀🙏

Delly-dot
Delly-dotGraduate in reply to Nilsam

Hi Nilsam. Hope you are doing okay? roseabi's given me this link to share

healthunlocked.com/couchto5...

It should take you straight to it xx

Nilsam
NilsamGraduate in reply to Delly-dot

Thank you. I appreciate that. I will save the link until I am ready. 👣😎

Delly-dot
Delly-dotGraduate in reply to Nilsam

Hi Nilsam. Hope you are doing okay? roseabi's given me this link to share

healthunlocked.com/couchto5...

It should take you straight to it xx

Timotea
TimoteaGraduate

Hi DD,

Have scoured posts from Roseabi but can’t find actual plan? There is a generic post graduation guideline thing but not a plan. Is it called something specific?

So hot at the moment. Just off to do morning run!

Delly-dot
Delly-dotGraduate in reply to Timotea

Morning Timotea. Hope you had a good run. Here's the link to take you to the plan...

healthunlocked.com/couchto5...

Fionamags
FionamagsGraduate

That sounds fab! Have you tried the interval training podcast on c25k+? That's a cracker - I've been gradually increasing my pace using that.

Delly-dot
Delly-dotGraduate in reply to Fionamags

I'm struggling with the music on the C25k+ podcasts. I listened to the first one without running it and flicked into some of others and while the plan sounds good, my ears are not happy with the music! I might come back to them later 😊

Allbarron
AllbarronGraduate in reply to Fionamags

Hey Fionamags! I did the speed one you suggested this morning and it was ok til the last interval then I struggled a little bit. The music was bearable so I'll stick with it and see how I go!

Fionamags
FionamagsGraduate in reply to Allbarron

I found it quite tough to start with as well. Tiny steps is my survival tip 😄. But I think it does work - my pace has gradually increased (a tiny bit) and now I've done it a few times its not quite as tough.

Allbarron
AllbarronGraduate in reply to Fionamags

Good to hear. Must admit I was dreading it after listening to it. I probably wouldn't have given it a chance without your sharing. 🥴

Delly-dot
Delly-dotGraduate in reply to Allbarron

Maybe I should give it another go then too 🤔

Allbarron
AllbarronGraduate in reply to Delly-dot

It wasn't as bad as I anticipated and it fit in with my 20 minutes. It was harder to go the slow pace. I felt like I was going to stop😂😂

That’s great to hear! Sounds like an enjoyable run in this lovely weather 🌸😊🌸

Delly-dot
Delly-dotGraduate in reply to Comfortnotspeed

It was lovely to be out early while there were still plenty long shadows and lots of shade on my route. I really enjoyed my run - it's put a spring in my step 😃

That sound brilliant delly-dot and fantastic pace well done! And you sound so much more positive about it 😁 enjoy your day and that great feeling and good luck with ur next run! 😀👍🏃🏼‍♀️

Delly-dot
Delly-dotGraduate in reply to Shar71

Thank you Shar x. I'm off to work in the garden with my plant pot eating dog xx

Shar71
Shar71 in reply to Delly-dot

😂😂😂 Enjoy xx

Wenderwoo
WenderwooGraduate

Sounds great, well done 👍😁

Delly-dot
Delly-dotGraduate in reply to Wenderwoo

Thanks Wenderwoo. You can always rely on this forum for great ideas. Hope you are doing okay? 😊

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