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

Couch to 5K

120,519 members151,114 posts

Consolidation runs to get to 5k

Delly-dot profile image
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
Allbarron profile image
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 profile image
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 profile image
AllbarronGraduate in reply to Delly-dot

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

Nilsam profile image
NilsamGraduate

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

Delly-dot profile image
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 profile image
NilsamGraduate in reply to Delly-dot

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

Delly-dot profile image
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 profile image
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 profile image
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 profile image
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 profile image
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 profile image
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 profile image
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 profile image
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 profile image
Delly-dotGraduate in reply to Allbarron

Maybe I should give it another go then too 🤔

Allbarron profile image
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 profile image
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 😃

Shar71 profile image
Shar71Graduate

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 profile image
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 profile image
Shar71Graduate in reply to Delly-dot

😂😂😂 Enjoy xx

Wenderwoo profile image
WenderwooGraduate

Sounds great, well done 👍😁

Delly-dot profile image
Delly-dotGraduate in reply to Wenderwoo

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

You may also like...