Wow.....what an achievement you have made and have been working so hard throughout this lock-down situation we’re all facing...and if you started running for something to do at the beginning of lockdown very well done for sticking to it, you really have earned your lovely badge. With the lockdown easing slightly maybe it’s time to start finding a new route to mix things up? I don’t know about you but sometimes I find myself running in the same place a lot and it can become quite monotonous so I do try to mix up my runs whenever possible.
So this consolidation club is here for you to discuss any worries, queries, advice or fabulous running triumphs you might have...after all, it’s good to talk...whatever it is, we are here to help and to celebrate all that running brings 😉
Sometimes the period soon after graduation can be a bit like limbo...what to do next?! There’s no structured runs anymore and it feels like you’ve had your apron strings chopped but worry not because that’s what the Consolidation club was created for, so you’re only a click away from your running buddies who feel exactly like you!
What do we mean by CONSOLIDATION?
As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate (work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort.
Having just finished C25k, it is a good idea to:
★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks
★ Try out different routes
★ Just enjoy your new found ability!
Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!
We encourage you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.
★★ And check out our full GUIDE to post-C25k running: ★★
Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.
So, over to you new graduates! Who wants to tell us how it is going/feeling? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!
Hi Mummycav, thanks for running the June Club!! Please can I have some advice. I graduated last week with 5k in 35 mins so that’s where I am right now. I don’t want to just keep doing 5k for every run as I think it’s too much and actually a bit boring (not a spring chicken either😂). I was going to do 20/30/ then 3rd run 5k (so 35 mins ish) for 3 weeks before extending time or distance. Is that a good plan or not enough? I will be using the nike run club app guided runs as they make me smile!! Thank you.
Hi AlysP ..first of all, congratulations on completing C25k...it really is a wonderful feeling and something you should be very proud of...
Consolidating your new found ability means ideally running 3 times a week for either 30 minutes or 5k so to avoid it becoming boring or monotonous why not try a new route...or a different pace? There’s also the C25k podcasts that can help with speed and stamina, they are definitely worth checking out..whatever you do, the most important thing is that you enjoy yourself while you’re out there...and then, when you’ve consolidated and cemented the fact that you can run for 30 mins who knows how far or fast you’ll go?!! The Nike plans are quite popular, although I’ve never used them but I might even check them out myself 😉
Ah ok!! I will do 2x 30 and 1x 5k then initially. Also that’s a good idea to vary the route. Thank you!! I always run off road so might go mad and run on road for at least one of the runs. Yes, the nike run club guided runs seem very good. They have all sorts of interval training as well for more experienced runners. I don’t like the stepping stones podcasts sorry as the ‘music’ doesn’t inspire me! Thanks again 😀
🤣🤣🤣 I know what you mean about the music...ooof, it’s terrible...but I can kind of blank it out a bit after a while. I will def have a look at Nike, I’m a massive fan of interval work 😊
You’re very welcome...let me know how you’re getting on
I'm in the same situation as you (just posted about it but have now found your thread!). I also don't like the Stepping Stone podcast as the music isn't inspiring enough (I like to put on a bit of Fatboy Slim lockdown mixes and pretend I'm still 28 bwahahaha) and am also struggling a bit to know what to do. Don't particularly have any advice but just to say I feel your pain!
Glad you posted this as I am trying the stepping stones but would like to try something else!!! I can zone out to the music on them but I LOVE running to tunes I actually know!! I'll look at the Nike ones thank you! I do know I keep much more motivated following a plan though!!
Neither was mine - really didn't enjoy it. Allowed myself to stop after 20 mins and 3km, which was possibly a mistake. The second was much better though and restored confidence. I've learned to accept some days are better than others!
You have your graduation badge - it appears as the word 'Graduate' next to your name when you post on this forum.
If you can't see the badge this is probably because you are using the Health Unlocked app. If this is the case, try logging in via your browser and your badge should then be visible to you 😊
Hey I completed for the second time today! First time was January 2019 I kept it up for a while but think I was too impatient with myself re progress. Much more patient this time around 👍 Ten 30 mins consolidation runs booked into my diary before I even think about increasing duration to reach 5k
That sounds like a great plan ForestGrump63 ...and will definitely cement all the hard work you’ve put in..
I know what you mean about being impatient, I have had a few wobbles since I started running because I wanted to be better too soon but patience is a virtue as they say and I’m still here...and I’m enjoying my runs, even though I’ve never achieved 5k in 30 minutes but I can run for 30 minutes and I can run 5k...and last week I ran my furthest ever distance of 11k...
Take it easy and enjoy just being able to be outside doing your thing 😊
Hi. I graduated just over a week ago now, and have been doing 3x 30 mins runs a week since. I am just about managing to complete the 30 mins, but I've definitely gone a little slower than I did in Week 9, and also feel like they are harder. I wonder if it's because I don't have Jo Whiley in my ear encouraging me along anymore? I'm doing my runs on a treadmill (and did the whole of the C25K on it too) because I'm shielding and don't feel comfortable about running in the open just yet. So, I know I've slowed down, because I've had to turn the speed down! I am really pleased I've managed to keep doing the 30 min runs, but was hoping they'd start get a little easier, but at the moment not I'm definitely not aiming to increase speed, time or distance just yet as I want to feel comfortable running the 30 mins. Any advice? Thank you
Hi Lockdown-bakes , I think you’ve kind of answered your own question you know....I’m thinking, looking at the bigger picture, that, yes, firstly, not having Jo chirping in your ear probably is making a difference, that’s mostly why we set up the consolidation club, it so easy to lose your way after graduation because of the lack of structure...also, you’re running on a treadmill too, not that there’s anything wrong with a treadmill (or dreadmill as they’re also referred to!) but maybe the monotony is starting to creep in? If I were you, at the moment if you’re worried about running outside, I would just carry on what you’re doing, at least you’re still running...why not give the Nhs C25k+ podcasts a go? There’s a stamina and a speed podcast, they might help to break up the run...and the lovely Laura will keep you going I’m sure...
No harm in simply repeating W9R3 with Jo if it helps provide some structure to your initial consolidation runs. I graduated back in March and had similar initial experience but plugged myself back in to C25K app and had Jo help me with several consolidation runs. I'm now mixing up long and short, fast and slow runs, some with app and music, some without. I've considered the Magic 10k plan but for now happy to slowly increase pace, distance and duration slowly, listening to what my creaking body tells me! Watch out for the C25K+ podcast, I found one of them a bit brutal when I tried one straight after graduation! Good luck 👍
That’s true SadlyBroke ...lots of us revisit C25k now again just because...and yes, the podcasts can be hard going but at least they’re there to have a go at 😉
Thank you. I was thinking of plugging Jo back in - so was so encouraging and it means because of the time checks, I don't look at the Treadmill's timer so much! Next run tomorrow, and I think I'll put her back on and see how it goes! Thank you And, I'll watch out for the C25K+ ones - I might give it another week before I try one!
I always ran on a treadmill before I started couch25k,And would never have run down the street but now for me the fresh air and seeing some nature is a big part of the experience .. Other joggers run past me, but I just zone out now.. And I’m not very fast and just about complete slow 30 minutes ..
I am looking forward to running "outside" (although I put the treadmill in the garden so at least I'm in the fresh air!) I'm staying home for now as I'm shielding and feel a little nervous running outside. I might get up early when hopefully less around and try a run soon (once the weather improves again!)
Hi - I too am shielding. Did 8.5 weeks in the garden fortunately it is quite large - must say when I was allowed out for exercise my time did improve as didn’t have to go
Round corners so much! 😂 I now go out at 6 am and find it is lovely and peaceful along the seafront. Enjoy.
Here’s an idea for you, if you like the support of a trainer why not repeat week 9, but switch to another trainer, just to give you a change, the app is very flexible. I’m sure Jo won’t mind 😜 I used Jo, she’s great....but what aboot Sarah Millican pet or one of the others.
I’ve only ever listened to Jo, I’m currently doing consolidation runs, just listening to music and waiting for the little voice from my Fitbit Charge 3 to say ‘5k in ...minutes’ I’m trying to complete 5k in 30 mins or less , best so far 31:32. Day before that one I had a cheeseburger and 2 cream cakes as expiry date was nearly up on the cakes and they were calling saying ‘eat me, eat me’ naughty but nice 😜 Maybe it was the extra sugar that got me my best time 🤔
Hello! I have graduated today and I am thrilled. I did 5k in 33:20 so will continue with the 5k's for a while to consolidate. After a few weeks I may look at starting the bridge to 10k programme with Ju-Ju, but at the moment I just want to get more comfortable with the 5k! So happy to have finished the programme and be able to post on here
Hi. I'm a June 3rd graduate as well. Completely bowled over by the programme and all the support on this forum. I need to find a new route (a bit fed up with going round and round the same park) so I think I'll focus on that for consolidation and get myself into a real running habit before thinking in grander terms.
Congratulations TortoiseRegretsHare , the programme is fantastic isn’t it? When you get to the end and remember those first few runs when you thought you couldn’t do it, completing it is just an amazing feeling...and yes, the support on here is priceless, I don’t think I would’ve carried on had I not found my friends on here.
Finding a new route sounds like just the ticket, running round the same place can get a bit monotonous, there’s new routes waiting to be discovered right outside your door 😉...keep us posted
Hi, Mummycav, I did my first consolidation run today but tried to run for a bit longer because I so want to build up to 5K. Having read your advice above, this may be too ambitious, so I'm going to go back to 30 mins and just get more confident at doing that for a while. I've been running on the road and varying where I go but now there's more traffic, it's getting harder to find good routes that aren't too busy with either cars or people. I may try the C25K+ podcast at least once to see what it's like and report back
Hi Hidden , what you e said makes complete sense...I know it’s so tempting to push for that 5k but pushing yourself in these early days can cause all sorts of problems and we don’t want you out of action, keeping to 30 mins and feeling comfortable at that for the first couple of weeks will build a foundation for you to build on...it will happen in good time I’m sure..and yes, please do keep us posted 😊
Hi Mummycav, graduated on the 23rd of May (2 fulll weeks this Saturday) and did 5 consolidation runs to date. Find it OK and keep swapping, a 30 min one with a 5K one (43) min. Last night I did my first run in the rain... what a difference in comparison to the one in the heat... 😀, I quite like it and the biggest surprise was... I was passed by another female 'in the rain' runner, which made me laugh...
Congratulations Blackshoe76 what a feeling it is?! Sounds like you’re doing just the right thing for you at the moment, cementing the hard work you’ve done over the last few weeks to earn that shiny badge you have on!!
Ohhhhh, I LOVE running in the rain, I could do with my own little black rain cloud, sounds like you could too?!! Keep checking in with us and let us know how you’re doing 😊
Hi Mummycav, just an update following your advice. Set out yesterday morning to do a 30 minuter but the muggy heat was really getting to me so stopped at 26 mins. Anyway today I had a super stressful afternoon at work so was thinking of coming home and hitting the wine..... but strangely I really wanted a run!! So I went, and did 5k in 34.5 mins which was my fastest yet!!!! The best bit is that I feel soooooo much better now!! I can’t believe the run won over pino grigio 😂
🤣🤣🤣🤣 WOO HOO!! That’s excellent news, well done! That is some willpower you have there!! I’m impressed 💪🏻👏🏻👏🏻👏🏻 you’re living proof that running is the best headspace 😉
Well yesterday morning I completed my C25K journey. I have always been a regular gym-goer, and loved free weights. But with lockdown and gyms closed I decided I needed to keep active and started the C25K at the start of lockdown.
I completed the 5k run yesterday in 31 minutes. I do feel a little lost now on where to progress, but I take note on your advice for the consolidation runs. I am sure I will also spend a bit of time on this board browse others posts and seeing what other people have found has worked for them.
Hello! I've just graduated for 2nd time and this time I'm aware of this support on here so I won't let it slide like last time!! I'm still struggling with hills so would like to know the best way to improve my hill runs as there is no escaping them here!!
Hi Cowladyrunning ..well done for completing c35k again...I’m sure being on here, reading, posting and taking the inspiration from here out with you will help you to keep it going this time...
Hmmm, hills...they’re wicked aren’t they, all I can tell you is what I do...I put my head down and look about 5 steps in front of me I can’t see the hill...and I take it slower than slow...and practice makes perfect so keep trying..you will get a real buzz when you conquer your first one! Good luck..
Oh well done NickiCS ....sounds like you’ve been through the mill a bit? It’s good to know you’re back on it..and enjoying it too! Running on a treadmill definitely sounds like the safest option for you, we wouldn’t want anything untoward happening to you either...what an inspiration you are 💪🏻
I graduated last week and have just completed my 3rd 30 minute consolidation run. I didn't enjoy the first two runs, I found myself listening to a nagging voice in my head asking "when will this get any easier?".
This morning I was forced to change my route to avoid a field of skittish bullocks and suddenly I felt my whole attitude to running changing. Being on a new route stopped me worrying about how far I could get in the 30mins (would I get further than last time...?), and I just decided to relax and go where the mood took me. I became aware that my pace slowed and I felt my shoulders loosen. On a whim I even decided to tackle a new (and scary) hill that I had been avoiding.
It suddenly dawned on me what I would like to aim for over the coming months. I live in the Cambrian mountains and running fast on the flat is a pipe dream. I would have to drive quite a distance to run, and as I work from home I know that would simply put an end to my running. But what I would like to do is to build my stamina to be able to run more widely in the hills that I currently enjoy as a hill-walker. I'm not fussed about distance, but being able to run for maybe an hour would give me access to a much wider variety of routes.
I've been running up and down hills since Week 1, but very cautiously, and avoiding all the 'biggies'.
I'd love some tips on how to train for more (and bigger) hills, and improve my stamina...any advice would be enormously appreciated 🤗
Hi Woolyweaver, I am at the same stage as you with running so I have no idea really how to train for hills. However I have done some very substantial cycling challenges and the way I was taught to do horrendous hills was to get into the tiniest gear in good time, and take it slow from the start. So that might equate to very short strides, keep ultra slow, and I believe you should lean into it ( got that off the Nike run app which is brilliant). Weirdly I quite like hills to run up now as without a bike, they seem much easier!!!!
Thank you, AlysP. I shall take a look at the Nike Run app. I know what you mean about cycling hills - from now on when confronted with running up a hill I shall remind myself that it would be far harder on my MTB 😊💪
Hi Woollyweaver ...congratulations on your graduation, it really sounds like you are ready to be set free on those hills! What a wonderful picture I have in my head!
Hills are definitely something that need to be taken slowly, like I said in my response to cowladyrunning, I get my head down, not leaning forward too much as this can restrict the movement in your hips, look about 5 steps in front and take it slow..In your case though it sounds like you will be running lots of hills so I think hill sprints are the way forward, short, sharp sprints uphill with a recovery time in between, that should build your stamina for hills...there’s probably plenty of information on the internet and videos you could watch on YouTube...I’m sure though that once you’re running up and down those hills with no problems your head will be high and you’ll be taking in the scenery...and by the sounds of it it won’t be long!
Thank you for you thoughts, Mummycav. At the moment going slow seems to work best for me. I shall check on the web for other ideas, and am interested that AlysP mentioned the Nike Run app.
I had to laugh when you suggested hill sprints - I shall post a picture next time I fall flat on my face in the mud (or worse) half way up - not sure if my knees would cope yet 🤣🤣. But maybe I will give it a try if I can find a small hill to practice on 🤔
No uphill sprints yet 😁, but I have devised a plan which I tried on my run this morning. I don't have any short hills around here, so I decided to zig zag up one of the biggies (don't worry, it's a field, I'm not dodging traffic 😅): I push myself for 5 or 6 paces one way, then turn and 'rest' run the next section, and so on until the top. It seemed to work quite well - I tried to concentrate on pushing harder with my back leg to power me up the hill but I see that is my weakness - I need to find some leg strengthening exercises for my days off 🤔.
That sounds like a perfect idea!! I do heel raises while I’m brushing my teeth...every morning and I could crack walnuts with them!! Haha x
Hey mummycav and fellow runners! I just graduated this morning at 5.42 in howling wind and torrential rain. I was absolutely soaked to the skin but my grin was enormous! Can't believe I've made it tbh! Thank-you so much for all the support I've received on here! I'm looking forward to consolidating and being able to run 5k as I'm still around the 4.5km mark.
Woo hoo!! Well done Hidden ...congratulations! Sounds like you were full of determination going out in that weather?! We are so lucky to have this forum and the support is priceless, I don’t know where I’d be without it! Probably on the couch! I’m sure you’ll be running 5k in no time 💪🏻👏🏻😊
I did W9R3 covering 3.77K. I don't see myself as a 10K runner but I would like to be able to go a bit faster, perhaps eventually aiming to cover 5K in 30 minutes. Do you have suggestions for how to approach/achieve that?
Congratulations palestrina , 3.77k is a very respectable distance by the way 😉
Consolidate your runs over the next couple of weeks, if you need to lots of people just repeat w9r3...after that you can experiment with your pace and distance etc..there is a speed podcast and a stamina podcast available that will help you along 😉
I graduated earlier in the week and did my first consolidation run yesterday. Can anyone recommend a good app for tracking my runs and letting me know my time? I’m using map my run but it only tells you when you’ve reached a km which whilst that’s great it doesn’t help with hitting 30 mins and I’m trying to stick to that for a little while.
Ps if anyone is like me and needs a goal to work towards, ‘ultra challenge’ are doing a great home challenge where you commit to a certain distance for the month. I’ve committed to 50 km in June which will be 12 runs for me, love a medal!!! 😂
Hi Pol51 ...congratulations!! What a great feeling eh? And well done on your first consolidation run...lots of people, me included when I was consolidating, use week 9 now and again...although I have an app called Runkeeper and you can set your time in the settings 😉
Good luck on your distance for June, who doesn’t like a bit of bling?!! 😊
I'm using an app called Pacer. It will track your distance, give you interval updates (e.g. tell you every five minutes or whatever you want) and also tell you your average speed. You can use it with other apps playing music. I think there are more social aspects of it if you want all of that too but I just want the basics. I like this forum as my running community!
Hello thanks for this it's awesome. I cant believe I ran 5k yesterday on my last run of the course ..just over 30 minutes ..it was a personal triumph for a 50 year old who has not done much for a long time ...I would like to continue of course and will keep on with th 5k runs for a few weeks as suggested . I did most of my runs around a playing field which had only slight gradients wide and long ..I also did some on a long flat path on tar ..also one around a very hilly area which really worked my legs alot more of course . Which is best or should one rotate terrain you are running on? Any advice would be great ...thanks again
Hi MrChicken , congratulations on your achievement...and 50 is still spring chicken age you know!!
As for the terrain you’re running on, whatever works best for you...if you’re comfortable running a mix or you want to shake up your runs by running one terrain them another it’s entirely up to you...but it’s really good that you have all that for your legs to work at!! 😉
Nice ..thank you so much ..I'm excited to slowly work my way to 10k now so the hills every other run will probably make me stronger ...will keep you posted . I was reading another post earlier about a Nike app , have you tried it yet ? Or any others its great having that extra encouragement....although I hope to join a running club as soon as the gov allows etc and find a partner to run with which may be better ...many thanks for getting me so far already ...ever in c25k's debt
I have downloaded the Nike app but haven’t used it yet, last run out I did C25k+ speed podcast, that really got my heart pumping!!
Joining a running club is often a good idea as it keep you going when you’re running with other people & they usually have different groups according to ability so you’ll def fit in...having said that though, I’m a ‘lonely goat’ I much prefer to run alone but there’s always that tendency to stop so mentally it’s a much harder battle! We all have to do what’s best for us and what makes our runs happy 😊
Never thought I would do it. Is it now wise then to just carry on every other day. When should I start to maybe increase my runs and by how much. Thanks
CONGRATULATIONS Giner !! well done on completing the programme...if you click on the following link you will be awarded your shiny badge for all your efforts...The next thing you should be doing is consolidating your runs by running 30 minutes every other day for the next couple of weeks...then, depending on how you feel you can experiment with your pace and distance etc...don't forget to come back and let us know how you're getting on 😉
Hi Mummycav, I finished week 9 last week so pleased something positive from lock down think I would have struggled with my normal working week. I don’t know if anyone has same problem but I still really struggle the first 5 minutes with my breathing once I’m past that I really don’t have a problem but so difficult at beginning of run. Any suggestions to help?
I had the same thing and read something on here about speeding up the 5 minute warm up walk. I wasn't sure but tried it and it made a big difference to the first bit of the run. I think it kicks my body into exercise mode which makes the transition from walking to running easier
Hi 97huw , congratulations on becoming a lockdown graduate, I’m so glad you’ve used your time to complete C25k...you’ve had the time to get through it properly which is perfect, there will be times when life/work will get in the way of your running but you’ve got the foundations now...as for your breathing, I know exactly what you mean and when you’re aware of it it becomes more obvious, that’s partly why I don’t run naked (without music) because I find hearing my breath very off putting...if you’re struggling you need to try and slow down...breathe from your diaphragm rather than your chest, you can practice this by laying on the floor, putting a book on your stomach and when you’re doing it properly the book will go up and down..not your chest...this was something I learned as a singer 👍🏼
I've done 6 consolidation runs now, the last one yesterday and it felt very good. 35+ minutes, and 4.4km. I wasn't sure how to consolidate but I read on the consolidation thread about 20, 30, 35 and that seems good. And then increasing the longer run every two weeks by 5mins or so. I'm really hoping to hit 5km this coming week.
I'm using C25K w5r3 for the 20 min run. Or the c25k+ speed- and for the 30 and the longer I'm listening to the podcast of the first harry potter book 🧙♂️. I find that is really nice, especially running through the local forest🌲🌿.
I'm very proud that I'm keeping going this was the 3rd time I have graduated from C25K, but never managed to keep going.
Congratulations Mongozo , third time lucky it seems 😊, we’re glad you’ve done it again and you are indeed a proper runner! I must admit that I do think returning to C25k for some of the runs is something that I do often, I like a visit back there, I like that I get reminded how long I’ve been running and can listen to my music at the same time, I like the sound of the podcast you’re listening to and what a perfect setting?!
Ooh Harry potter sounds like a great book to run to! Just enough distraction but without being so involved that you miss plot points if you tune out at any point
Hi, I just finished week 9 run 3 today so have graduated! I wondered, do people continue to use the C25k app for their consolidation runs, for example just repeating week 9 run 3? Wondering what the best way to move forward may be. Thanks!
I've downloaded NHS Stepping Stone . Laura got me this far so I thought I would see how I go with that but I note the negative comments re the music. I think I blank it out too after a while. I did wonder about using C25K again but running faster and slower instead of running and walking
Hmmm...I wouldn’t be put off by the music, at least give them a go? What you say about going back to C25k is a good idea though...and lots of people do 😊
Hello there! I have ran W9R3 of C25K twice now and graduated 😀 (well the last 4 runs were consolidation) - so how do I go about the “Graduate” title on my profile? Can you help? Many thanks, Peter
Morning. I ran my first consolidation run this morning and noticed the demon Shoulds creeping back on-board ie this should be easier now, you shouldn't be breathing this hard yet etc!!
But, thanks to this community I was prepared. I'd decided to run Week9 again as I thought it might be too soon to run alone. Laura guided me through and I made it comfortably when I "shouldn't" have done!
Solidarity AerynSun ! I took a week off after graduating and went for my first Week 9 Again run this morning. Think I set off slightly too fast and felt my hips really paying for it around 15 minutes! But I got through. Think it's recommended by lots of people to repeat 30 minutes/Week 9 again to consolidate.
There's also an interesting plan on the May Consolidation Club by roseabi in response to a post by Allbarron which suggests increasing last run by 5 minutes and developing up. I'm going to try that after consolidating the 30 mins runs.
Thanks. I'm conscious l really need to embed the habit before I challenge myself again as I have 50 years of telling myself I'm not a runner to overcome but I'll have a look for the plan.
Hi AerynSun ...Those 'should I? Shouldn't I' gremlins pop into my head often but, like you, I just go...I try not to listen to them otherwise I'd still be on the couch! All I have to do if I'm not quite feeling it is have a read on here and take everyones determination and inspiration out with me and it tends to work!
repeating week9 run 3 is an ideal way to consolidate your running and then who knows where running will take you? Happy running 🏃♀️
Hi. I completed the couch to 5 k programme yesterday for the second time this year. I did it for the first time in January and did 4 parkruns ( walking part of the way!)then in late February I started having dizzy spells so stopped running. I restarted the programme in April and am now running just under 3K in 30 minutes. I want to consolidate my 30 minutes running for a week or two then work my way up to running 5K and build up my speed.
Hi ChristieAA ...congratulations on your graduation, click on the following link to get your shiny new badge healthunlocked.com/couchto5....
Your goal for working up to 5k sounds perfect...and a couple of weeks of consolidating will help you build on the foundations to get you there...coma back and let us know how you're getting on 😀
Hi Superhack ….congratulations on completing the programme...click on the following link to get your shiny new badge and then come back here for if you need any tips on consolidating or any advice at all and I will do my best to help 😀healthunlocked.com/couchto5....
many thanks for a lovely welcome. Ive downloaded the c25k+ series of podcasts and tried out the stepping stones one this morning. I thought it was excellent and hope to repeat it until I get more confident. Good to hear Laura again and her comments were so helpful. Could have done with that kind of input during week 9 !! Anyway, I'm happily on my way for consolidation. 👍
That’s fantastic Hidden ...the speed music’s not so bad is it?! It’s worth it just to have Laura spurring you on...you did good...keep going like that and who knows what will happen?! 💪🏻👏🏻
Thank you. I have been trying out the japanese slow running technique for the last two outings and today I'm crippled with sore legs and ankles !! I didn't think it would be difficult to do it differently but obviously I need to take my time ! I'm sure it will be better for me than heel striking and will let me enjoy the running more. Rest day today though and maybe tomorrow as well !
I saw the trailer for the video on here !! You can find the video on utube if you search for slow jogging. There is a book too and I downloaded it and read over the weekend. I'd be interested in your thoughts. Bear in mind I'm 76 and it seems like a sensible approach at my age !!!
Hi, just graduated today, thinking for the next week to keep running W9R3 with Laura as i'm not ready to fly solo it's like riding a bike without stabilisers lol.
Then the next month just doing 3x 30mins but with different routes, i've downloaded Runkeeper ready as you can set 5 minute reminders etc. I only run (ok jog) slowly so just over 3.5k in 30mins so in future i will need to look at the + podcasts i think. Does that sound OK?
Congratulations Acedimon ...what a wonderful achievement in these weird times, I’m sure running will keep some kind of normality going until things really do go back to normal..if there is such a thing anymore?!!
Exploring different routes is always a fab way to mix up your runs so they don’t become too monotonous and it’s always nice to go back to the place you graduated now and again just to remind yourself of how far you’ve come 😊
Your plans for after consolidation sound just the ticket too 😍
I graduated on June 8 and have just done my first consolidation run. I did a different route which I enjoyed. Rain was forecast but didn't really materialise. I'm really enjoying running and it feels great to have graduated.
Congratulations ChristieAA , I love a new route! Exploring the outdoors is just fab....there’s all sorts of routes out there waiting to be discovered 😊
Graduating is such a good feeling and running in the rain is fab too so don’t let that ever put you off going out 😉
First consolidation run today was a struggle without Jo. I used a audio book instead of music which was a good distraction and used the Nike App basic function to set times. Any suggestions for guided Nike runs? I’m a bit overwhelmed at all the options on there!
I am very slow only getting to 3.3km at 9m/km. Should I just plod along at this pace for a few weeks before trying to increase time/ distance. It does seem very slow 🐌
Hi Ginny57 ...well done on your first consolidation run, please don’t get hung up on speed, pace or distance, honestly, your runs are yours, they belong to you and you do them at whatever speed you are comfortable with...you will know when the time is right for you to increase your place or distance and that’s only if you want to, if you’re happy with what you’re doing then stick with it...there’s no point in setting yourself goals then sloping home, disappointed because you haven’t quite met them, that’s when those gremlins get on your head and they are NOT welcome anywhere near any of our runners!! Enjoy your new found ability YOUR WAY...slow/snail pace ...all good. You are doing brilliantly 💪🏻👏🏻👏🏻
I know what you mean about the Nike app being overwhelming. I have started by looking through the 'short runs' section - I enjoyed the 30 minute 'Just a Run' with coach Bennett prattling on in the background - he made me smile 🙂
What I also like about that run is that he keeps telling you to slow down! I'm slow already, and I think I relaxed into the run more knowing that someone was saying that slow is good! I'm really not bothered about pace/distance, although I have noticed that I have got a little slower since graduating a couple of weeks ago - but I enjoy my runs a whole lot more!
I think that’s the most important thing. Realising now that it’s better to enjoy my slow runs than push myself too much. Still can’t quite believe I am even doing 30 minutes- who’d have thought it 😊
Thank you! I am just enjoying my new found ability at the moment so will take your advice and just plod on and hopefully will just naturally improve with time.
Feels amazing for me to have even reached this point. I didn’t tell anyone I was even doing the program until week 7 as I expected not to be able to complete it 😬 Who knew I had it in me? 😀
Congratulations Nearlyfifty ...what an achievement!! And what a feeling...and determination after 7 months...great stuff!! Click on the following link to get your shiny badge
I did my final run with Sarah Millican urging me on 9 days ago on 1st June well surprised at completing having never been a runner. I was on furlough from work but sadly have now returned to my part time job, I am determined to carry on running regularly though and so far have managed to run every other day carrying on to 5k each time though this takes me about 35 minutes. So surprised to find myself loving running and consolidation, will be visiting regularly to pick up tips !
Ps should I be able to see graduate next to my name? I did apply for my badge 😄
I’ve just completed C25K. I have really struggled with knee pain throughout. Nearly gave up but managed to hang in there with longer recovery periods between runs. I will try and get my knees assessed now that lockdown is easing so that I can keep on running! Hoping this forum will give me ideas on consolidating and progressing. Thanks for all the support so far - it has helped hugely! 😊
I also struggled with knee pain, at one point needing to take a few weeks off due to runners knee. I've found doing strengthening exercises that target my knees and hips has really helped. I still have some problems, and I suspect I always will as my knees are terrible, but I haven't had to take any long time off since.
If I'm telling you something you already know, then whoops sorry! 😊
Thank you . That is really good advice. I will look in to that and give exercises ago. I was so focussed on finishing C25k that I didn’t really look in to exercises. To be honest the knees have been so sore between runs that just getting up and then stairs had been a struggle! I think single leg squats might be a good start?
I was the same until I learned about runners knee. I didn't realise runners needed strengthening exercises! I also didn't realise how weak my hips were until I started some of the exercises.
When I had runners knee, the stairs were definitely a challenge! The NHS has a page specifically about knee exercises for runners, which includes single leg squats. I'd suggest giving some of the exercises a go if you'd like to, but do what you're comfortable with. For example, lunges are a bit beyond my knees' capabilities at the moment!
Thank you! Really helpful advice. The good news is that that my knees are recovering a bit quicker in between runs . 3/4 days now, rather than a week. I guess that is progress! 😊
Hi Pepsi220 Well done on completing the programme...what an excellent achievement!! Definitely get your knees checked out as soon as you can...Are you stretching well;l before and after your runs?? Also, after your runs try elevating your leg and applying some ice to try and avoid any swelling...but I would def let someone have a look
Thank you Mummycav! I will definitely get the knees checked out. Stretching is a good idea - I probably haven’t done enough of that. I haven’t had any swelling strangely. Fingers crossed for a physio appointment soon 🤞Thanks for your support. 😊
hi all, I graduated last week. I started barely able to do the runs on week one and have done every run since - but at a very slow pace. Since finishing, I've been trying to continue but adding some small hills in. I've stayed slow - especially as in the past I've had a knee injury and I'm overweight (95k now ) . I do different routes each time I'm out.. though mostly head to the nearest field. I've been trying to work out what to do next. I've just read these posts.. I'd like to do 2x30 and 1x5km. I'm not doing 5km in 30mins so that might be a good goal. I like to run listening to tracks of my own.. though I'm open to trying new stuff. I wrote some slowly changing mesmeric but momentum -full non lyric electronic dance tracks, and I zone out to them. Its not been a chore at all! I liked listening to Michael J.. I like having that "good job" moment, and the occasional bit of backchat. I'll miss that. I'd love to find an app that ) does not enforce any particular genre of music on me b) has a man's voice c) is motivating.
Second consolidation run today. Had a stupid bike thing (fell off because I was talking & turning round at the same time & now look like a kid with a scabby knee & a bit of bruising): but otherwise unscathed. So I left an extra couple of days between this and the previous run, just to let the bruising go down a bit. All fine on the run - 30 minutes - but had my Garmin on “ride” rather than run & have some very odd stats as a result. Oh well. Must pay more attention.
Well done TortoiseRegretsHare ..blummin tech does my head in!!! Sorry to hear about your fall but glad it’s nothing serious...keep them consolidation runs going 😉
Thanks Mummycav. I graduated last Saturday and had planned to go straight into a 5 to 10k plan but struggling to find the motivation. I've not been sleeping well the past week so morning runs have been tricky. I've done two runs, but shorter lengths- 20 and 23 mins (active 5 to 10k app plan) and having read this I think I'm best doing some consolidation runs instead.
I think a trip to a new park tomorrow for my 3rd run of the week is in order, then back to morning runs next week. Thank you!
Ohhh...running on a lack of sleep can be so hard...be kind to yourself...yes you need to do some consolidating but you have to listen to your body too and not over exert yourself when you've had a bad night...How did your last run go??
Only did two runs last week but started this week with my Monday morning run so I'm happy to be back "on track".
Still not sleeping right and what with the drop in times last week and the poor sleep I decided not to do the full 30 mins, but very happy to have done a 25min run. It wasn't my fastest. It wasn't my longest time or furthest distance. But despite my head telling me to do it later or tomorrow, I put my gear on, got out and I ran. Go me! 😁
Completed my third consolidation run today and managed 5km in 31:41 today, which is my quickest time so far. I feel like I am definitely comfortable with the distance now after six 5km runs and I tend to sprint the last km or so, otherwise I find I still have a lot of energy left at the end.
I would really like to start the bridge to 10k plan with ju-ju- now as I find that I need a target to stay motivated. Whilst I am enjoying my newfound running ability, I worry that if I carry on with the same distance I will get bored - with the c25k plan, part of what kept me motivated was that I was consistently running further and increasing my route length.
Just wondering what your opinion on this would be Mummycav ? I don't want to push myself too hard or injure myself, but if I could slowly work on increasing my distance soon that would be really good for me I think. Thanks for any advice
Hi emilyb95 ...sorry for the late reply, I've had some trouble with the notifications but I'm back to normal now...I know what you mean about having a target but you definitely need a foundation to build on when you're aiming to up your distance, if I were you, I'd just do a couple more of those runs and then maybe think about doing Ju-Ju's 10k plan if you think you're up to it...no harm in trying...try a different route for your next couple of runs to stop the boredom and then why not head over to bridge and see whats going on there?? You'll get loads of advice...keep us posted on your progress though 😊
Thanks for the advice! I’ll carry on with the 5k for the time being with a different route and then maybe move onto the 10k plan 😁 I’ll definitely keep everyone updated!
I just completed C25K today! My plan going forward is as you suggested to run 3x's a week for 30 mins. I'm not at 5K yet, but I *will* get there. Any suggests on how to up my pace gradually? I'm at 3.5K. Thank you for all the inspiration. Have a beautiful day.
Hi GigiRuns , congratulations on your graduation...what a wonderful feeling it is??? For the time being, repeating week 9 run 3 for the next couple of weeks is something we would recommend, get yourself used to running for 30 mins as you have planned and then maybe have a listen to the speed and stamina podcasts...there are many, many apps with different sections depending on what you want to improve so plenty of research for you but for now consolidate and keep us posted x
Completed my first consolidation run yesterday. I'm trying to convert to the slow jogging technique and I'm finding it quite hard on my ankles and calves. Can't keep it up for 30 minutes ! Finding the c25k+ podcast really helpful. The one called stepping stones is really good to get the beat right and good to hear Laura again.
Sometimes Hidden running slower is harder and requires more effort and concentration than quicker running...I know when I’m doing the speed podcast I feel like a cartoon character!!! Your ankles and calves will be trying to adjust to your new found running time, make sure you’re doing some gentle stretching before and after your runs to avoid injury and as I said in another post, a foam roller is always worth investing in 😉
Thanks for that encouragement Mummycav I wasn’t expecting it to be such a difficult thing to change to Anyway today’s 5k was easier. I still did the 90 sec 30 sec intervals but I kept going all the way and completed in just over 46 minutes the best time so far. Will continue this for my 3 runs next week and see how it feels then. Sunday off for me.
Thanks Mummycav another run today but was really too hot. I did a 45 minute Nike run club podcast using a meditation run , certainly made the time go quite quickly.
Hi there, I'm enjoying Laura's stepping stones podcast and a bit of the intervals one. Did my third run of the week yesterday but it wasn't a good run. Stopped to walk a few times and just didn't seem to have the energy. Think I'll have a quiet weekend and hope for better on Monday !
I graduated on Monday and am just now getting chance to catch my breath and say hi on here! I have run week 9 run 3 twice more since graduating, and will probably do the same tomorrow.
I'd like to gradually get to 5k I think, so I'm playing around with stealing Jo Whiley's week 9 words and just making it play for slightly longer. I figure if I add two minutes each week, do each run three times, in 5 weeks I will be at 5k if I don't get slower! I'm running about 3.4k in my 30 mins at the moment. I just need to find a way to make it play over the BBC Sounds app so I can still listen to my podcasts!
I have read bits and bobs of the consolidation advice but I've got a bit more time today so I will have a good look at it all.
Well done SingsAndRuns and congratulations!! It’s good to have a new forum family member and one with a perfect sounding plan too!! That sounds like a good gradual distance addition, not too much for you and at that, I’m sure you’ll reach that magic 5k...keep us posted 😉
Thank you! I'm the worlds most unlikely runner so it's been a revelation really. Not sure 'enjoying' is the right word yet but I'm getting there. I didn't tell most people I was doing it in case I stopped doing it (!) so when I posted on Facebook that I'd graduated, 124 people responded to the post ha ha ha!! I'm not sure whether to be happy or insulted by that!!
The forum has been fab, I've read more than posted but it's been an endless source of support and encouragement.
Thanks for running this group, it would be easy to feel a bit bereft after W9R3 without it! x
A..thank you lovely...I really enjoy being able to have an input on the forum, afterall, I think I owe it so much, I definitely wouldn't still be running if I hadn't found everyone on here...
124 responses to your graduation post on fb is fantastic!!! bet they were all so surprised and so pleased for you?? It's sometimes a good idea to keep things like that to yourself isn't it...just in case?!! But you're here...and we're so happy to have you!
Thank you for this platform I was wondering what’s next. I graduated yesterday despite the rain yippee I’m super excited. How we I cannot see my badge and don’t know how to get it please help.
I also injured my right calf and ankle as I tried to impress myself by pushing harder so any tips for soothing are welcome as I plan to continue running.
Hi Badassmom ...congratulations!!! Very well done to you for graduating in the rain! Click on this link to get your badge healthunlocked.com/couchto5....
Be careful with your calf and ankle, if you have a foam roller that will help...some gentle stretches can help too & if it’s still sore on your next run day it might be worth taking an extra rest day...fingers crossed it won’t give you any more trouble x
Yes thank you I have managed to resist the urge to run today😊. Didn’t realise running can be so addictive I felt so down not been able to run but thanks to you tube for some simple stretches.
Thanks again for the support I now got my graduate badge 😃.
Well, did my 9th consolidation run today. It was pretty warm and I'm a little disappointed- had hoped to hit 40mins and / or 5k. But only managed 37:13 and 4.46km. Nearly made it. I'm trying the 20, 30, 30+ programme last two weeks 35 min, and this week should have been 40. So I guess I have to wait a week.
My goal is 5k for now, so will keep striving. I have come a long way so I have to remember that.
Well done Mongozo ...what you've achieved so far is amazing! You're right, look how far you've come...you goal is within your reach but you just need a bit more practice 😊
Thanks for the support Mummycav, today I did my 11th consolidation run, 30 mins and it felt good. Started using the Nike app, 20 min run on monday, and today a 30 min. It's good to remember it's not about going stupidly fast (which is impossible anyway). To relax and to enjoy it. And I did. The plan is 40 minutes on Friday or Saturday and I'm pretty confident I can do it, especially with a guided run.
It's great reading and learning from everyones experience here. Very happy to have found it.
Thanks everyone and enjoy all your runs, even the bad ones. 🤪
I am off for gait analysis tonight so hopefully can get shoes that will take me wider than the field I run round. I enjoyed my first graduation run yesterday despite the hay fever and running with tissues up my nose.
Hi, new graduate here😀Just did first consolidation run this morning, which was pretty much the same as w9r3, no surprise there! So I'm gonna do three weeks of 3 30 min runs and see where that gets me. Nowhere near 5k at the mo but looking forward to increasing stamina and enjoying myself! Yay!
Congratulations. That's a brilliant achievement. I've just come back from my 5th consolidation run. For my first couple of runs I found it strange without the encouraging voice and the time reminders but already I'm starting to settle in and just learn about running for 30 minutes. I've been focusing on my posture and foot strike - trying to work out what feels best, what control I have over it - all sorts of things I was aware of but didn't concentrate on before as I was so focused on not stopping! You'll have a wonderful time - enjoy yourself!
Hi Blossom, congratulations 🥳...you’ve done brilliantly...and your consolidation plan sounds just the ticket...doesn’t matter that you’re not reaching that 5k yet, you’re enjoying yourself and that’s what matters x
Very happy to have completed my first consolidation run today. Really wasn't feeling like it when I woke up but felt so good post-run. Graduated on Sunday and am planning on alternate days so today was my first run without Cto5K podcast (Sanjeev Kohli) egging me on. Have decided to do the first few runs without the follow on podcasts and just listen to music. Currently achieving 5km in 31.5 minutes, so not stopping at 30 mins but will use the follow on podcasts next week to try to improve speed slightly and aim for 30 minutes.
Congratulations to you!!! I love a Sunday run, lovely day to graduate 👨🎓...just running to your music sounds perfect, some carry on with the last C25k run just for the structure but if you’re ok without it, which you def seem to be, just do what you’re doing! That’s a very respectable 5k time by the way 💪🏻
First run today using the stepping stones podcast. Graduated a couple of weeks ago and have just been running with music but really missed the structure and finding it hard. I really enjoyed the podcast! It’s a really nice way to mix up the run, still lots of encouragement and nice to work towards building up a better rhythm.
Congratulations on your graduation, excellent achievement right there 🖐🏻!! I’m glad you enjoyed the podcast, it’s good to have them to fall back on if you need some structure to keep you going...whatever’s best for you sounds good to me 😉
So I've somehow found myself in the Consolidation Club after completing the programme on Sunday and yes that is a big grin on my face as I type this!!
My plan is to build up to achieving 5k (on about 3.7km atm), then work on getting my time down, but there's absolutely no rush. I just want some more 30 min runs under my belt before anything else.
First consolidation run tonight. Was really looking forward to no self imposed pressure on myself, just running. Started off well, but with about 8 mins to go it was tough! I haven't slept very well the last couple of nights and felt tired before I went out, but I've been in that position before and it hasn't been as bad as tonight. Also the heavens opened and we got soaked, first time for that too, though I enjoyed running in it mostly, except for the really torrential bit 🙈
Any thoughts about why I found the last part a struggle? Is this normal? Having said all of this, I did still manage to run for 30 mins non stop and I still managed the same distance as my last run!
You did it, so that's an achievement. I found the end of the first couple of consolidation runs hard in the same way, and I don't know why. I wondered whether it was partly the change, so a psychological thing about now being an official runner, a graduate, and all that. We're really running on our own for the first time, if we're just running with music or podcasts, with no Laura or Sarah or whoever. I'm on consolidation run 5 (just come back) now, and it does get easier. Smiling helps (though other people might think you're a bit mad).
Glad to know it isn't just me! Funnily enough I didn't do a single run ever with the podcast as my daughter always did that and told me when to run and walk etc so I had thought at least I won't be worrying about not having that support, then still felt a bit rubbish. But like you say, the great thing is even though I felt like that I still made it and that's what I need to focus on 😀
Well done Angelpoppy...you have every right to have THE BIGGEST grin on your face...you have come so far by graduating and we are def here to help you and cheer you on your running journey wherever it takes you!!
I think you’ve answered your own question in a way, lack of sleep is DEF a contribution to you being tired with 8 mins to go, sleep is so important...also being well hydrated and eating well the day before and plenty of stretches before and after your run...BUT and it’s a big BUT...some runs are also just like that so you have to bag the stamina and the mileage you covered and take that out with you next time...and maybe make the first 10 mins a little bit slower?? Remember how far you’ve come, we’re very proud of you 😉
Second consolidation run today, it was so much better! I took your advice and started a little slower, felt I paced myself so much better overall. Really pleased, I think that the last run was just one of those off days my brother warned me about, but I hadn't experienced up until then. Thanks for encouraging me, felt great today 😊
Thank you for such a kind reply 😍 I think you're right about starting a little slower for sure. Also my brother told me right at the start that sometimes you just have a bit of an off run for no particular reason, I've shared that with others but then forgot to apply that advice to myself 🙈
Two big benefits of the programme have been that I am religious about drinking 3l min a day (properly measured out too!) I've always drunk lots of water anyway but I'm absolutely on it with the 3l min every day now. I've also been eating so much better as I know that what I put in my body is fuel for my running 😊 definite and huge knock on effects of C25K for me.
Thank you so much again, I feel a lot better now and love the thought of bagging the stamina and mileage, another 30 mins that nine weeks ago I would never have dreamt I would have under my belt! 🤩🏃♂️👍
I have just completed c5k however not hitting the 5k just yet, doing just over 4K in 30 mins and do find it quite hard. I was thinking of repeating wk9 until I hit a 5k. Do you think that is a good way to go or have you any better advise.
Hi Kirkie123 , very well done on your graduation, don’t worry about not hitting the 5k...the real aim of the plan is to get you running for 30 minutes and you can certainly do that! Yes, repeating week 9 is an excellent idea and will help cement the hard work you’ve put in so far...keep us posted 😊
Hello! Really finding all of these posts super helpful and inspiring, so thanks for sharing everyone!
I completed Couch25k about 10 days ago, best distance I got was 4.45k, which I was really pleased with. I've never been a runner, and I generally hate exercise, so I still cant believe this is working for me!
Since then, I have done 3 consolidation runs, the distance has varied quite dramatically! And I've been a bit cheeky and have been having 2 days rest instead of 1, I'm trying to break that habit now...
Today I did the Speed Couch25k podcast, as I'm hoping it will help me understand pace a bit better and get me to 5k in 30 mins. It was really good, tough! But felt great.
I'd really recommend mixing up locations, I did couch25k in one park, but now I've started running along the motorway! Its flat and empty, so no stress of passing people or avoiding dogs!
Wondered if anyone had any tips on changing from running on pavement to running on grass... as I want to try some more rural places, but a bit nervous about it.
Also, tips on running in the morning?? I've never done it...always run at 7/8pm, but I'd love to be able to run before work everyday, but when I've planned to, I've always pressed that snooze button
Hi Sazzrah132 congratulations on your graduation, it sounds like you’re really enjoying yourself! 2 days rest is fine, if that works for you then there’s nothing wrong with it at all...and mixing up locations is a great idea to make things a bit more interesting, there’s plenty of places out there waiting to be explored by us runners!
I love running in the morning, the earlier the better for me but it’s so tempting to hit the snooze button and turn over...but just think about what a fantastic start to the day it is? It really gets the day buzzing! Put your alarm somewhere where you have to get out of bed and have your running gear all ready to put on...it’ll be hard to resist I bet! 😉
I graduated last Friday and went on first consolidation run on Monday. I did my usual route in reverse, actually found it a tough run bit it was very hot.
Since then I've had a pain in my knee so haven't been out again yet.
Do you think I should wait until pain completely gone or give it a go, I just don't want to undo all the good work I've done over previous weeks.
Hi Tattoosteve ...congratulations on graduating, sorry to hear about the pain in your knee though...have you been doing any exercises or stretches while you haven’t been running? Is it feeling a bit better? I would try a very short, gentle run just to test how it feels, sometimes it can be just a niggle while our legs are getting used to our new found pass time...but if it doesn’t feel any easier I would be tempted to have it checked by a professional, you don’t want to do any permanent damage...let us know how you get on 🤞🏻
Hi. I graduated last Saturday and have started to do a 5K every other day. Is that OK? and I can't wait to go on my next run.i am good on my breathing. Do you think I should stick to this for a few weeks? I am after any advice etc. I want to say that starting C25K have been good for me and the guidance has been great. I need someone to take me through something as I have a memory problem. Thanks
Hello Hidden , welcome to the Consolidation club and a massive congratulations on your graduation....if you click this link your shiny badge will be pinned on for you and you can wear it with pride! healthunlocked.com/couchto5....
If you’re managing a 5k every other day and you’re comfortable with it you are definitely doing it right, it’s wonderful when everything falls into place like that!
There are many running apps with guided runs that speak to you while you’re running along...have a look at the Nike running club app, there’s lots on there that will help you stay focussed and keep you going...run keeper is another one and you can actually choose how often you are spoken to on there so you know how far you’ve run and you can also choose your coach...I had a Sargent major last time who kept coming out with things that made me laugh! The running world is your oyster now Mowtown so go out and have some fun! 😊
Hello everyone! I graduated this morning for the second time 😀 I managed around 4k, which is my PB, and now I'm really motivated to get to 5k in 30 minutes. After my consolidation runs, I thought I might concentrate on stamina and building up strength until I can run for long enough to do 5k, and then start working on speed so I can hit the 5k in 30min. Any thoughts / advice / recommendations?
Hi Beatlesforever , well done and congratulations on you 2nd graduation! Running is definitely something you must want to do?! Your plan sounds like a good one, there are a couple of Nhs C25k podcasts for exactly those reasons, the stamina and speed ones...The music is a bit pants but I would definitely recommend them. Keep us posted 😊
Thank you Mummycav 😊 yes, I really want to run, I just need to make sure I don't let it fizzle out 🙄 Great, I'll check out those podcasts, I'm one of those people who need music when they run, so we'll see if I can stick with them! I've also download the zombies run app, that should give me the motivation to run faster 😂
I graduated from couch to 5k this morning. I managed 5k in 30 minutes on W9R2 on the flat. Today I did the local parkrun course, with 2 steep uphill sections and managed the 5k in 33 minutes. I am looking forward to consolidation. I think I will continue with 30 minute runs for the next 4 weeks or so before looking to progress further.
On Friday morning, for my first post graduation run, I thought I would try the Wyndham Vale Parkrun course. parkrun.com.au/wyndhamvale/...
Until now I have been doing each week's run from my front door and back. The Parkrun course was a different beast. There are several fast changes in elevation as it follows the river and I found them difficult on the return leg of the run. In fact, at the top of one particularly steep bit I had to stop running and walk for 10-15 seconds just to get my breath. Still, I managed to do it in 31:16 but all that tells me is I probably set out too fast because my splits were faster than I'd seen previously. That, and the hills are to blame for me having to walk for a short distance. I was really disappointed but at the same time glad I tried a new circuit. I have to admit though for the next couple of runs I'm staying close to home as any changes in elevation nearby are gradual.
hey Thorfinn there is NOTHING to be disappointed about with your parkrun, that is a very respectable time indeed!! and it beats any 5k I've ever done!!! and yes, you answered your own puzzle there, you probably did set off to fast, which is a very easy thing to do but as long as you know the reason the that is something you can definitely work on...and there is absolutely nothing wrong with stopping for a few seconds to get your breath, catching your breath and having a few seconds recovery can often mean you can run that bit further. Try and take something positive from your runs...even when they do feel a bit disappointing because how ever far you run and however fast, its further and longer than you could've done a few weeks ago...well done
Hi everyone, well done on graduating, what a feeling! I completed week 9 for the second time yesterday. I graduated in March then just a week later we went into lockdown and I couldn't do any exercise outside the house for 7 weeks - hard, because I love running in the countryside. I restarted in early May from week 5 (5 minute runs) and have worked up again from there. It hasn't been easy because I'm in Spain and it's hot even early in the morning so my plan this summer is to stick to 30 minutes but hopefully increase my distance (now about 4k) then gradually increase my time through the autumn and winter. Also I need to start including hills in my route, I admit I've been sticking to the flat on purpose. I'm also going to try to listen to my own music instead of the podcast, although when I've tried this before I've struggled because I like to have Laura's reassurance, and obviously the music (which like some of you I've learnt to block out) is chosen for its tempo. Anyway, we've all done the hard part, good luck to you all with consolidation 💪💪
Well done on your graduation Paraje , it really is an amazing feeling and one that at the start and in those few early runs seems like an absolute age away!! But you've done it and you should be very proud of yourself...and being in Spain sounds like a dream, but maybe not for a runner!!!?! Gosh, I'm struggling with the temperature and humidity already here in Yorkshire...I feel a bi of a fake reading that you're in Spain!!! Be careful not to burn yourself out with those hills, I'd start off with some gentle slopes and I think if we're all honest, most of us avoid hills like the plague!! I just look at a hill and my head immediately decides that I can't get up it!!! Good luck with you runs and let us know how you're getting on
Hello, hello, I’m a new graduate, joining the June Consolidation club! 😃 I’m determined to keep running 3 days a week... and to do 30 mins a go. My problem is... I give up easily without someone in my ear nagging/ encouraging me to keep going. I’ve read lots of tips like reusing W9, which I will do... I will need some other prods though or I’ll feel like it’s forever Groundhog Day. Looking forward to park run coming back (though I know it won’t be soon 🥴)
I have found the Nike Run App to be very good for making the transition away from the C25K app. I very much enjoy some of the gentle guided runs : e.g. 30 min Just a Run, Easy Run...the coaches are American and soooo enthusiastic, they make me smile, especially coach Bennett...highly recommended for keeping you motivated.
I did it! Did ‘Just a run’ with coach Bennett (as it’s 30 mins). I was slower than my last C25K run, but ran for longer.... did a further 5 mins after coach stopped speaking. It really helped me! I didn’t feel like collapsing in a heap after. I think I’m going to like all these different runs! (Did I say ‘like’ 👀) 5k is around the corner 😁
So... struggled to keep my scheduled Tuesday, Thursday, Saturday runs with the heatwave... so did Tuesday, Saturday, Sunday instead... was nervous about two consecutive days running... but managed 5k today in 35.5 mins 🤩 I had coach Bennett in my ear on my 35 min ‘Suckcess’ run...helping me through my ‘this run sucks’ mindset. The guided runs really help me. Feeling proud of myself right now 😁
Isn't he awesome 😅. It's just as well I don't see anyone on my runs...they'd be wondering why that red-faced, middle-aged woman had such a big smile on her face 😂
Hi Noyoyo , Congratulations on your graduation, brilliant achievement in these strange times! I know what you mean about needing someone in your ear to keep you going, Laura is good for that but yes, having different apps to play with and listen to makes things a bit more interesting...like Woollyweaver , I like the Nike running app, I have only just discovered it as it was recommended on here...the other good one is Runkeeper...theres different coaches on there to keep you going, the sergeant major is funny...he shouts a few insults to keep you laughing!!
It's going to be quite a while before parkrun returns and I'm imagining it now...hundreds of runners setting off like whippets!!!
I’m really liking someone in my ear motivating me... I think a few insults from a sergeant major is what I need sometimes... so will give runkeeper a go to mix up the styles a bit 😆
I ran my first 5K today, in 36 minutes - feeling seriously chuffed with myself 🥳😎!
Over my last 9 consolidation runs I've had no clear plan other than to learn to enjoy my hills on 30 minute runs, but today I felt a bit bored, so I planned a one way route that took me off my hill. 1K downhill, 2K uphill (my app says 85m gain), then a glorious 2K downhill at the end. I'm quite surprised by my speed - thought I'd take a lot longer - but the main thing is it just felt GOOD! I found myself running along thinking "wow, this is me, who would have believed it?! 😁" I enjoyed it so much I think I might set my sights on 10K. No hurry, I shall go back to my hill training for now, but maybe have a peek at the Bridge to 10K info. Any tips? As I have my hills to contend with I think I will take things nice and slow - don't want to scare myself off 😅.
Wow Woollyweaver , you're doing so well!! That's a very respectable first 5k time indeed!!! And you seem to be tackling those hills very sensibly and the thing about running uphill is the bonus of running down!!
I still have those thoughts now and again...3 years on...I posted not long ago about runners having the shortest memories...we are very quick to criticise ourselves and be disappointed with our performance but we just have to remember how far we have come and how much we've achieved since we began this journey 😁
Hi everyone, I can't believe that I completed C25K! Both my (grown up) sons were doubtful when I started, and I didn't tell anyone else in case I wimped out! I have been for three consolidation runs. I looked at my Strava on the first one when I thought I had finished and it said I had run 2.4K. I thought that's not very much, I had been determined to do 5K. so I ran a bit further. When I got home I looked at Strava again - it was miles not K! I didn't think I had done anywhere near 5K, but I did it basically by mistake! It took me 44 mins but that's not important to me. I have done another (slow) 5K but I was checking my distance all the time to see how far I had to go. I hadn't looked at these pages before, so I'll probably should run for a shorter time. Any opinions?
Congratulations Cookacake what you've achieved is amazing! Sometimes keeping things to yourself is best for that 'just in case' situation but I think you knew deep down that you were going to nail the plan and you did!! and here you are in the Consolidation club!!!
Oh my goodness, getting the kms and miles mixed up is a bonus! You did a 5k too without knowing!!!
It's so easy to look at your watch throughout your run, I have to admit that that is something I'm guilty of, I wish I didn't, but I do...and I always feel like I've run further than I have...it's a habit I'm trying to get out of though because it can be a bit disheartening..I've decided to change the screen when I set off so that my watch is obviously still recording but its on a screen that doesn't give me any information...
what you need to do now Cook is a few 30 minute runs, it doesn't matter how far you go you just need to feel comfortable with running for 30 minutes and then, after a couple of weeks, you can start to play with pace and distance if you want to...but you need the 30 minute foundation first...good luck and keep us posted
Hello Mummycav and other consolidees, ran my first consolidation run with Laura 5k+ it got me going a little quicker than I have been still .9 of a mile off of a 5k but I’m hoping I might get a 5k when I do the 40 stamina runs later on.
Hope everyone is running well and managing in the sun and heat.
Hi HappyNoodle ...congratulations to you! You are so close to that 5k!! Remember to atart slowly and you never know, you might be capable of a little sprint at the end to get that extra 0.9?? Happy running 😁
Thanks so much for the organising consolidation club.
I'm a reluctant runner, committed swimmer missing my early morning swims.
So I did my first consolidation run this evening and elected to go "naked" without Michael's help and also did a new circular route rather than the out and back I've been doing all through the program.
I was a bit worried how that would go but I settled well and all was fine and dandy until 20 minutes in when it became a bit of a slog, which hasn't really happened to me before. 😱. Maybe I was missing Michael after all?
I've not been logging distance all through the program so had no idea how far I was actually running, apart from the fact that I was nowhere near 5k.
I just did 3.64k in 31 minutes at an average pace of 8.4 min/km - making for a ~42 minute 5k (assuming I can keep going for that long). I'm not blown away by that but happy with how far I've come since starting this plan.
My plan is to just run for 30 minutes 3 times a week for the next couple of weeks, hopefully increasing the distance I cover. Then increase duration of runs to reach the mythical 5k.
After that I'm not sure...
My normal woodland route forms part of a parkrun and I would love to do that when it starts up again.
Hi Birdlady64 and congratulations on your lockdown achievement!! it must be so difficult for you as a committed swimmer to have to be going without? But hats off to you for finding something else to keep you fit and healthy in these strange times. If you can run for 30 minutes, it doesn't matter at this stage how far you have gone, that is something to work on after consolidation...I like the fact that you are remembering how far you've come since starting the programme, that is SO important and something we are all guilty of forgetting.
Your plan sounds perfect, nothing too hard too fast. like I said, a few consolidation runs to build the foundations and then who knows how far and how long you'll be running...also, remember that these are your runs, for you...no-one else, so as long as you're enjoying yourself thats the main thing 😁
I haven't run since I had to back in school days and have been a bit scared of getting injured by pushing too hard too soon. Especially after I got a calf strain on my second run of week 1 by going too fast 😟. The advice in the forum was invaluable and I might've given up otherwise.
Am so missing my pre work early morning swims - they definitely got the endorphins flowing and set me up for the day. But I seem to have become an evening runner. I started the plan by going out after finishing work for the day and the only 2 morning runs I tried were horrendous 😱. I might try again though during consolidation
So pleased to have found this! I graduated on 29 May, and since then have stuck to running mostly every other day with a max of two days off between runs. It’s basically keeping me sane with doing home working and home schooling! I’m managing 5 km in just under 30 minutes, so on a day that I’m feeling good, I now carry on to 35 minutes and 6km. I’m still doing the warm up and cool down walks so this works as it takes me the 7.5 km round the lake we live by. Great to hear that there’s an NHS C25+ podcast because there are days when my own thoughts are not enough to get me round (or are reminding me that I’m too hot / tired / bored!) I’ve had a bad run when I couldn’t go beyond 14 mins (afterwards I realised that I’d had disturbed sleep the night before and it was too hot) - it’s a relief to hear others say that it’s not all easy going once you’ve hit the magic 5km!
Hi Dancingsloth ….congratulations to you on your graduation...the end of May sounds like so long ago now!! You're doing the right thin by running every other day, it's hard to juggle everything isn't it?? The home schooling takes masses of time so I try to get out for my runs before anyone wakes up which means that it's still a bit cool out there as I'm rubbish in the heat and humidity. I am desperate, like you, for my thoughts to take me anywhere but thinking about what i'm doing so playing with different podcasts, apps, routes etc can often break the monotony. The fact that you recognised the reason for your 'bad' run is good and you'll beable to refer back to that if it happens again, which undoubtedly it will, we all have those kinds of runs but we have to try and take something positive from each run...like the fact that you were out there and you can bank the stamina and distance you covered and take it with you next time out 😁
Hello. Thought I’d check in again. Graduated 01Jan and surprisingly am still going out 3x week. Found a 4.5k loop and am sticking to it. Times are very slowly improving, have been secretly wanting to average sub 6mins and managed it last Friday. The running has been a real help during lockdown, so glad I started it. Also since lockdown my 17yr old son has been coming with me which again is great. Keep going everyone!
Hi GeorgeZ ...good to hear from you again...and it's great, but not surprising, that you're still out there doing your thing...Running has helped so many people in so many different ways through the lockdown, me included...and your achievement last Friday is something to be very proud of...we're dead proud of you!! How wonderful that your son is out and about with you?! I love the thought of parents and kids running together! Mine on the other hand are not for running AT ALL and if ever I mention it there's much eyerolling!! 🥴
Hi Hidden ...congratulations and that is a very respectable time! The aim of the programme is to get you running for 30 minutes which you have nailed and if you manage 5k at the same time then that's a bonus! If not and it's something that you want to achieve then it gives you something to work towards and many runners need a goal to keep them going. Ignore your watch...it has no idea what its talking about!! Believe me, you are doing fantastically well
Oh my goodness, thank goodness you've come through the other side of what must have been a very scary time? If you can do that, I'm sure you can do anything!!
Well today was a hot one! Managed another 5k and first consolidation run last week. Today did a very slow 27 minutes until the blazing sun was just too much. Still happy with 27 minutes though and will try next one in the morning when it's cooler 😊
Hi Mummycav, I graduated last week and can believe i can now run for 30 minutes and 4.5k at the moment. I love the structure of the c25k app and wanted to up my run time slightly so I can get to 5k so have found another app called "Start Running" which has 2 more programs after the 30 minute run to work you up to 40 minutes and then 60 minutes. I am really found this is helping me to keep it up. Thanks
Wow Hidden ...that’s a fantastic new PB!!! Very well done!!! And losing a ‘few pounds’ at this stage, considering what you’ve lost so far will be a piece of cake!! (Pardon the pun!!!) x
2nd consolidation run today and I actually managed an extra couple of minutes! I used a NikeRun 30min session, but walked for 5 mins before starting. My question is, how important is the full 5 minute cool down walk if I’m also stretching when I get back? I sometimes find myself walking up and down the same bit of road to complete the cool down.
Hi Lula375 ...well done on your 2nd run, I love the Nike app, there’s assorts on there isn’t there?! I’ve only just discovered it and have done a few different ones...I think the warm up is far more I portmanteaus than the cool down...as long as you can do a couple of minutes and then your stretches you should be ok 👌
Hi! Just graduated this morning! Still on a high, which imagine will be for a while. Will definitely be consolidating for a few weeks. My regular route for a while, then going to start exploring a bit.
Congratulations Bloomsbury22 ...I hope you didn’t think I was ignoring you? What you have achieved is amazing...you should be extremely proud of yourself...we’re proud of you...and welcome you to the consolidation club! Your plan sounds perfect 👏🏻
Hi guy’s, so three 30 minute consolidation runs now complete. Managed to get out still not quite at 4K yet but happy nonetheless. Been drinking lots of water and then lots more and getting out by about 6:30am so it’s not too hot but super humid. Next week I’m going to do three 5k+ Speed podcast runs so a bit shorter but a bit quicker excited to see how they go. I don’t mind the music too much but I do miss my music. I’m not sure that they are a rest though as my natural cadence was 144 and the podcasts are much quicker.
I’m sticking to my plan and then I’m going to try a free run (podcast free).
Hi .... completed C25k this morning and I’m so proud of myself I could burst ... I’ve tried it many times over the past few years and always given up by week 3 .... this time I suggested it to a friend and with 120 miles between us we completed each run together and motivated each other all the way thru .... we are champions today 🏃♀️🏃♀️. We have signed up to do a cancer research marathon in a month and will carry on during July doing the same 30min runs which should help build up our new formed habit of being runners 🏃♀️
Yay...sorry it’s taken so long to reply to your post...home schooling is taking over MY LIFE!!! 🤣
Congratulations on your graduation and you have EVERY right to feel like you could burst! You have achieved great things and things can only get better from here! 💪🏻👏🏻👏🏻👏🏻
Just saying hello and that I'm very pleased with my first graduation reward - my running journal 📒 (but I can't work out how to post pics of it here). Setting goals for my running and fitness made easier.
Yay!! Well done Eightpaws ...I like the sounds of a running journal...I’m dying to see it!!! When you write a post there should be an option at the bottom to add photos...hope you manage it 😉
Happy Noodle it was your post about your future aims that made me realise I had to set goals and monitor progress or risk fizzling out especially if things get more normal, hence the training journal. And you should definitely give yourself a reward for your second graduation!
Still running away 3 times a week. Struggled with the heat this week and especially today. Did more walking than usual so a bit disappointed but legs heavy in spite of keeping up fluids. I do like the series of podcasts by Laura though. Did the stepping stones one last week and this week was speed. I think they are excellent and so helpful. I really appreciate the structure they bring to the run. Will rest over the weekend and start afresh next week and hopefully it might be cooler.
Well done Hidden ..I went out yesterday too and it was soooo warm, I had a couple of little walk breaks too...the run was nothing to write home about but I did it...and so did you...here’s to our next outing x
Thank you for that it makes me feel better ! Yes you are right I think Laura says a bad run is better than no run !
I need to learn that a walk is ok and not a failure. Think I’ll let Laura improve my stamina on next weeks runs ! Wet weekend here in south west Scotland.
Six 5k consolidation runs in and I’m enjoying running for running’s sake. Have stuck to the same course for those runs and am getting to know my preferred pace and recognising whether I have anything left in the tank or not.
One more week of same runs and then I’ll start experimenting with hills and adding in some speed work.
There are a lot of suggestions on here to just replay the W9 but maybe with a different trainer (which is what I'm planning to do), then go to the 5k+ podcasts, or other running apps. I got this from reading the stuff on graduating and consolidation and the earlier posts on this thread.
I find the 5+ podcasts are great. Laura is very supportive. I started with stepping stones then speed and next weeks runs I’ll listen to stamina. Worth a try it gives great structure to the runs
I did steppingstones this week and onto speed next week 😍 stamina all set for week after then I was going to do a speed, steppingstones followed by a stamina and the week after start JuJu’s magic plan. Hoping four weeks consolation is enough to move on to the 60min plan. Don’t think I’ll be at 5k by then. I like them too.
Hi -Jelly-Tot- Sounds like you had a lot to contend with regarding the weather?! Sometimes being blown about like a leaf is hard going and can ,are a run feel tough... it it’s actually making you tough too! And as for the first 5 minutes...have you heard of the toxic 10? The first 10 minutes is your body getting used to what you’re doing...if I’m honest sometimes it can take me 3k to get into my run!!!!! You’re def not alone ...you can also use week 9 to do your consolidation runs if you’re missing Laura?
Morning, I completed my 5 consolidation run this morning. I'm so glad I am still enjoying going out for the runs. I was a bit worried I might lose my focus/motivation once i graduated but that hasn't happened. This forum has been a huge motivation and a great place to get ideas from others.
I am sooo pleased with my run this morning. I set out to try and push towards 6k. I found for week 9 of the programme I was making the 5k in 30 mins. My intention was to do the 3 weeks consolidation runs before upping the distance but I felt good this morning so thought 'why not'. I managed the 6k in just under 34mins. Soooo happy with myself even if I have had to lie down for a bit 🤣 😎
I graduated yesterday and woke up to find my graduate badge awarded by IannodaTruffe, who answered saying "fellow runner" ... who is he talking to?
Hey, that must be me!!! Yey!! A fellow runner 😊😊.
However, I must say it has been hard getting there.
Brilliant programme. Here is an account, for those who are tentatively considering it:
Aged 64, never run before in my life, seriously bad knee (cartilage op when I was 18 + motorbike accident six years ago), plenty of aches and pains. Never been able to run more than about 50 metres, always walked those horrible school cross-countries.
But ...
Lockdown, impossible to go wakeboarding or kitesurfing or dancing or Pilates or anything, so what else could I do apart from walking?
Plenty of days off work, too.
My kids and colleagues are runners, so I looked up "learn to run" on the web.
Found couch25K and thought I would give it a try.
And here I am 9 weeks later!!
During the first weeks, I ran with a limp; I grinned and bore the pain. It was also very hard to learn to land on my heals according to Laura’s instructions, rather than naturally on my toes.
I counted down every minute and every second until each running phase was done.
It was dreadfully hard, but I felt good afterwards and looked forward to achieving my next victory.
After about four weeks, my knee was hardly hurting and I was not limping anymore 😊.
End of week 5 – I repeated Day 3 because I had been under the weather and didn’t feel confident to start week 6.
In week six, I awarded myself some real branded neutral running shoes (the right type for me), they were expensive but half price in a sale. Very nice, after running in town shoes.
Weeks 6 and 7 were OK, but still very hard. A sense of achievement!
Note that, as with every week from the start, day 2 always seemed to be the worst.
Weeks 8 and 9 have been dreadful, hated every moment and felt exhausted afterwards, even the next day.
I was hoping to go outside for week 9, but the temperatures were far too high in this part of Europe, so I carried on with the treadmill, always set to 4° slope since the start.
The treadmill has the advantage of being set to a given pace throughout, and you can speed it up for the last minute (which I really couldn't manage in week 9).
During Week 9 I watched a series on TV while I ran, to take my mind of the tediousness.
But now I am there. I will have to keep on with 30 minutes for quite some weeks. It's a pity lockdown is finished here, because I will only have two days a week when I will be able to run.
Results:
Well, I can only run 3.6 k in 30 minutes ☹.
But I see from other posts that this is not uncommon.
I won't make a special effort to increase this distance until I have truly consolidated it and it is no longer as difficult.
I haven’t “enjoyed” a single moment of the runs.
I hope that, eventually, I will no longer find running unpleasant and maybe even will learn to like it. I see other people running, gliding along effortlessly as if flying ... Could that be me one day?
Over the weeks, my waistline has been melting (love handles are disappearing), and my endurance in other activities has increased amazingly.
My doc says "Wow, incredible blood pressure: 120/60". Apparently that's a teenager's BP.
So, the moral of my story is this: However unlikely it may seem to you, however unfit or aching you may be, do it, keep at it even if it's very difficult, the results are amazing.
Congratulations and wow! I'm the same age as you but you're obviously a lot fitter (from your usual activities) but you have been quite tough on yourself. I took a lot of extra rest days from wk6 onwards to aid my recovery before moving on. I admire your determination but how about giving yourself a few days off to celebrate. Well done you!
Hi Eightpaws, fellow runner (and probably fellow pet lover too ?).
I only started the other activities six years ago, after a life at the computer.
Definitely well done to you too for finding a pace to make it through, and thanks for your answer. Yes, maybe I should rest for an extra day or two and learn to enjoy
👏🏽👏🏽👏🏽👏🏽👏🏽Absolutely fantastic Rick-shaw what an achievement! I thought I did well at 52 learning to run (also never been able to run and walked cross-country ‘runs’ at school) you and Eightpaws have taken my awe of you what people can do at ANY age to another level 🤩 you both ROCK!
Thank you Noyoyo. I think it must be harder for people who aren't usually active but I have found I needed longer recovery times as I was getting towards the end of the program. Hope you are enjoying graduation.
What a lovely post Rick-shaw ...congratulations...and ell done for sticking with it despite your knee! I only have one kneecap and was told after the motorbike crash and patellectomy that I wouldn’t ever run again...well I feel like I’ve wasted so many years because I truly believed what the doctors told me but one day I woke up and thought I’d give it a try...that’s only 3 years ago but I am still here and I am trying my best...the fastest 5k I’ve done is 32 minutes...and I’ve only done that once...so maybe it was a tech blip?! But do you know what? I am not bothered, I run as fast or slow as my legs will take me on that run...and as far as I think I can get...I’ve learned over the years to try and end a run on a high and not to push myself further than I can go because that just ends up with me tripping over my bottom lip as I slope home...
It sounds like you’ve had a real journey and one that you’re going to be on for a very long time 👏🏻😉
Wow. Well done Mummycav (and fellow biker), for finally ignoring that prediction by those doctors and also for being a regular 5K runner for so long. You shall be my example to folllow
Thanks for all your advice . Went out for my 1st post graduation run on Wednesday what a disaster! Read your blog went out this morning and had a fab 5k run. Thanks for the hints and tips I can now see a way forward!
Finished Wk9 R3 today after a leaving an extra 2 day gap.. Didn't fancy running in 25 Degree heat.. Liked the fact on this final run I didn't once have that 'I need to stop feeling'... Can buy myself them wireless sport headphones now!
You’re right, every now and again...sometimes they’re more frequent than we’d like...but they are part of a runners life but they just keep you going out for that next sweet run 🏃♂️ 🏃🏼♀️ bank the stamina and the mileage& put that run behind you...and keep checking in on here...I want to hear all about your new headphones!!! 😉
Feeling abit disappointed with myself 😑 Just got back from my first consolidation run having looked at different routes on Strava, did some stretches in the house drank some water which had been chilling in the fridge and off I started from the the front door (normally I'd walk somewhere quieter so not many people could see me wobbling down the road) started off well running along the main road and trying not to worry about the passing commuters and then I hit a wall had go stop and walk for about 20 seconds and very gracefully throw up the water i drank, restarted and got home!
Hi Lara1972. I saw a post recently about drinking 500ml 1-2hrs before a run (?), 150ml a bit before going out. So my thoughts are too much water just before starting (most likely I think), water too cold or overexertion?
Hi Lara1972 ...oh, I am so sorry to hear that this happened but I really do think drinking the water just before you went out might not have been the right thing to do..and I don’t mean every time. It just this time? What did you have to eat beforehand? Did you sleep well? Lots and lots of things can have an adverse effect on a run, being hydrated means staying hydrated, not just having a drink before you go out but drinking water the day before and during the day before and after your run..sometimes it’s not a nice feeling feeling things bubbling about in your tummy while you’re running...hence you having to throw up. How much further did you run or did you abandon it?
We all have runs like this, setting off with good intentions only to be disappointed...but these kind of runs make the next one feel better...put this one behind you and get yourself out there again, you are a runner now 😉
I think it was a mixture of things like you said, I hadnt slept well the night before, I dont normally eat before I go for a run in the morning so that was no different, maybe it was the amount of water I drank and although I had stretched before I went out I didnt walk for 5 minutes just ran from the doorstep, I continued to run and did 25min. Anyway I put that one behind me and have just got back from my second consolidation run and it was like Sundays bad experience hadnt happened. A small drink of water, stretched, 5 min warm up walk and managed 30 mins at my usual pace and covered my normal distance.
I’ve just started consolidating after graduating on Wednesday. I went for my first consolidation run yesterday, and am going to try and do 3 x 30 minutes on the same run days I’ve used throughout the 9 weeks.
In the previous weeks of the programme I found that by the second or third run of the week the length of running was more manageable and I didn’t feel like I was at maximum effort but haven’t had that with Week 9/the 30 minute lengths. Every run has been really hard, my legs have felt heavy and I feel like I’ve tired more quickly. Is this normal, and will improve after a couple of weeks of consolidation or have I reached my limit so to speak?
I think you'll get over this. I found that going somewhere different helped - it was kind of refresher. I found things hard - and actually, I still do, after 9 consolidation runs - but I also find myself looking forward to the runs, rather than worrying about them, which is good. And whilst the runs are still hard, I've also noticed that I'm getting faster, without trying to - I'm just doing 3 x 30 minutes a week. So maybe try slowing down a bit? I doubt you've reached your limit: lots more running in the future! Good luck.
I too found that extra 2minutes in W9 surprisingly harder than W8 but I had given myself 3 recovery days in W8 and even longer before starting it because I'd struggled with the last run of W7. Yet only 2 days before each of the 30 min runs. My first graduation run will be today or tomorrow, that's 5 or 6 days break so I'm hoping it's going to be easier.
Nine consolidation runs in now, with a few bike rides in between. I have gone a different route than I did during the programme, and I've also experimented with listening to music, listening to podcasts and listening to nothing. I find music difficult - hard to get a run of tracks that I like and that have basically the same speed beat. So podcasts are good: found one called Gastropod, about food science and history, which has some fascinating and strange episodes! Like others, I found the heat difficult - for life in general and not just running.
It's wonderful to read other posts in this consolidation forum - it really helps to know that the support is still out there and that others are finding similar pleasures and difficulties.
Well done TortoiseRegretsHare ...playing about what you listen to can really break the monotony and take your mind off what you're doing!! And yes, this forum is a wonderful place..whatever you think you're doing right or wrong there's always someone just like you!
Hi, I graduated yesterday, so I'm wondering, should I follow this June Consolidation or wait and join the July Consolidation group?
I've read the comments on here and there's a lot of helpful advice, which I think I will need, if I'm not to slink back to being a lazy couch girl. Thank you.
First consolidation run this morning after graduating Saturday.
Felt chilly until I started running, glad I only wore a vest! 🥵
I plan on keeping to week 9 for a few weeks to see if i can reach 5k (not quite at 4K yet). I need Laura for the time being, don’t think I could stay motivated to run for 30 mins without her 🥰😂
Thank you. Think I’ll be doing wk 9 for a while. I recorded just the run yesterday and I had to go faster than usual due to a truck behind me on road. Looking at Strava I ran 3.28k so a way off the 5k mark ☹️
Consolidating is more about being comfortable running for 30 minutes more than how far you go in that time...honestly, I haven't run 5k in 30 minutes yet and ive been running for just about 3 years...but I can run for 30 minutes, most of the time and even then I have days where I can't even run for 10 minutes!!! But I am running, YOU are running, no matter for how long or how far, don't you forget that you are a runner now and there will be hard runs, there will be 'easy' runs and there will be those sweet runs that make you feel on top of the world and it's those that keep you going out for more! Keep posting on the forum and we will be cheering you on when you're having a great time and picking you up when you're not xx
Thanks for that, nice to have it put back into perspective. 😀
Had a better run today after resting over the wet weekend. Did 5k of slow jogging while listening to Laura’s stamina podcast although 5k still takes me much longer than 35 minutes ! Think I’ve got better at the slow jogging technique and it actually sounds very much like Laura’s advice on posture etc. Anyway, bit happier than I was on Friday.
Did another 5k run this morning managed quite well although slowly. This afternoon I tried to do another short jog and tripped over something on the path and fell flat on my face. Both knees and hands grazed and a bruised rib. I think it will be a few days before I can do any kind of running so I’ll be a bit quiet until I recover !!
You are very welcome Hidden ...I have loved this months Consolidation club, I feel like we've had our own little gang!! I will be watching with great interest at you all as your running progresses...my own little fledglings xxx
And also there’s a July consolidation club run by ju-ju- here’s the link healthunlocked.com/couchto5... you for your part in the June CC I’ve really enjoyed it 😉
Yay...well done ClaireLou10 ...fantastic achievement...Consolidate now for the next couple of weeks, then, if you want to, you can play around with speed, pace, distance or jut run and have some fun, enjoy your new found ability!!
Hmm my motivation has dropped a bit since completing... I ran 5k today (in 46 mins!) but it's over a week since my last run (5k in 50 mins). My time have improved but it seems to be getting harder to get out the door again.
Really need to up my game this week & try to get out 3 times, even if for shorter runs.
Hi Chocs_away ...I'm sorry to hear that your struggling with your motivation...can you think of what might be causing it?? How about changing your route? Changing the music you listen to?? We all have runs that don't feel all that great and sometimes I think its because we're expecting too much from a run...or setting ourselves unrealistic goals...Keep looking on here for the motivation and tips that you might need to keep on getting out there...this is my last day of consolidation club and it will be taken over for July by ju-ju- So be sure to check in with her...she will def keep you motivated
Just checking in for the June club and wanted to say hi.
I'm going for my first consolidation run today and have new songs for the new found ability. The plan is to continue until the end of July and then increase the time spent running. Is 10% added in time per week a good base on which to start?
Hi TEOTWAWKI1066 ...congratulations on your graduation too, what a great way to start a new month?! Your plan sounds like a good one and yes 10% sounds doable... here’s the link for July’s consolidation club, I’m sure ju-ju- will welcome you with open arms 😊
Hi I’m a bit late with this but graduated on 22nd May and have been running every week since. Was due to run today but had a migraine a couple of days ago and feel tired and a bit under the weather so decided to rest. I initially continued with the 30 mins runs for the first few weeks and now am trying one 30 min, one 20 min and one 35 min run. I’m still finding it tough but have managed the 5 k a couple of times and my best time was 37 mins which isn’t fast but I’m pleased to have achieved it. Do you think this plan is ok or should I revert back to 30 mins for each run until I find it’s a bit easier.
Also should I now be posting in the July group?I find the forum very encouraging and motivating. I’m 62 soon so feel pleased I’ve achieved this.
Hi , i graduated 2 weeks ago and I have carried on going out 3 times a week and running for 30 mins each time. I still find it a challenge to hit the 30 mins , occasionally I get there and I don't want to die. The point that worries me is , I'm worried to run for longer as this is still really hard work .I am very slow, so slowing down isn't really an option. I have a few extra challenges, I'm type 1 diabetic with complications and I'm certified sight impaired. Any tips , suggestions? It has been helpful just to put this out there , thanks for listening.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
I'm definitely not aiming to increase speed, time or distance just yet as I want to feel comfortable running the 30 mins. Any advice? Thank you 
WELCOME TO THE SEPTEMBER 2021 CONSOLIDATION CLUB WITH INSTRUCTOR 57
Hey you C25K graduates! It's the Consolidation Club with Sadie-runs! ❤️
