Hi All,
Did 2nd consolidation run today and used the Nike app 30min run with Coach Bennett and loved it.
I’m happy to keep doing this a while and get used to this new me!!
I’m enjoying a slow running pace and managing 3.6k in 30mins.
I’m wondering whether a new goal could be to keep doing 30mins and try to up the pace or whether to run a longer time. Any advice?
Thanks!
I love Coach Bennett! Is that one of the runs where he points out how dumb it is to run a timed run fast? Can’t remember, not done a timed one for too long now.
Pace is a strange thing... it’s hard to get it by itself... it comes with plenty of slower running. The best way to be faster over 30 minutes? Start working towards the 60 minute mark. I think of this like putting more fuel in my car... going faster burns more fuel, so it needs to be in that tank.
Fortunately Coach has runs for you... he can take you all the way to half marathons!
When the runs become comfortable/easy to complete, have a look at the magic plan over on Bridge to 10k... it has time and distanced based version, so if you follow the timed one first you’ll get to 5k on the way... you can use the short run as an interval session, so a 20 minute run can easily be 10, walk, 10 and then you can run just above comfortable pace in those. Slower running will make you faster over time.
Thankyou!
Yes it was the one where he says things every 2 minutes to make you think. I found it really helpful and I found myself sort of cruising!! Weird but good. I did feel even today that I could simply keep running for longer. Loving your analogy re fuel, and advice re working towards the 60min mark. Will look at other Coach Bennett runs and Bridge to 10k. Thanks!
He gets me running in the zone rather than zoning out... though that in itself is one of his things! He’s also worth following on Twitter... gems like “drink a glass of water.... You’ve just become a better runner” have got me through those horrible rest days 🤣
Brilliant!
Hi thanks for this post and the replies too. I’m about to start Wk9 and was wondering next. I’ll have a go with the Nike app and try that when I finish W9. I have found have the coach in your ear really does help me so finding a new app would be great 😀👍
I’ve heard lots about this coach Bennet - I think I may have to investigate.
Just to throw my two penn’orth in - on my consolidation runs I’ve been focusing on getting more comfortable with the 30 min runs and now gradually increasing the time. I guess it depends what your aim is- for me it was to be able to run for 30 mins, now I can do that I really wanted to hit the 5K - did that on Saturday in 40 mins but I don’t necessarily want to always be running 40 mins at the moment. I’m just presuming ( probably wrongly) that speed will come as I increase my stamina. I’m not actually motivated by speed so I will keep increasing my time and hopefully feel comfortable with 5K - and then take it from there
Yes - Thankyou, good to hear your experience. I’ve just become so happy that I can do this at all, that I want to do it in a way that keeps me motivated. It’s a lovely thing to discover.
I totally agree- I was a total non runner - in fact quite sniffy about running - but since I’ve discovered that I can do it and actually quite like it I want to keep going. I was a bit out of sorts with it last week I think because I was putting pressure on myself - so now I’m just going to do what I enjoy with half an eye on the 5K target. I don’t want to undo all the hard work we’ve put in to get here!
1st consolidation run- ankle advice! 
Consolidation 
Consolidation frequency?
Consolidation 🏃🏻♀️
Consolidation 
