Consolidation run 5 - finally hit the 5k

[Maverickrun]

Since graduation I’ve been working on feeling comfortable with the 30 minute run. I seem to have a pattern of one good run, one awful one, one good etc.. today was a good run, hit the 4K mark just after 30 minutes so thought I’d just keep going. Cracked a huge grin at 4.5k and despite a numb foot and jelly legs pushed it to 5k. I was hoping for a sub forty minutes and did it in 39:14 which I’m pleased with. Just goes to show those awful runs do some good and once again the programme works.

[MMP175 Graduate]

Well done. It’s a great feeling getting the first 5k!

[Maverickrun Graduate in reply to MMP175]

It’s just as good as graduation and I was not expecting it today

[SweatyHettie Graduate]

Yay!! That’s great - I’m with you in that I don’t yet feel comfortable every run but I think it is slowly getting there! Well done on the 5K now you can do it the pressure is off- or that’s how I felt. Enjoy! 💪🏻👏🏼

[Maverickrun Graduate in reply to SweatyHettie]

Yes, I’ve proven to myself I can do it. I have found the consolidation runs harder, I’m learning so much about pace, diet, time of day, route and the mental challenge and how to put it all together.

[Deetermined Graduate]

Congratulations, amazing achievement! 💐🥇🎉 I hope I'll get there one day, too. 🏃🏼‍♀️

[Maverickrun Graduate in reply to Deetermined]

I honestly wasn’t expecting it and have been struggling with the consolidation runs. My aim was to get to 30 minutes or 4K as I’ve been struggling with both since graduation and I don’t know why, maybe the lack of structure??? Anyway, I changed my run and just felt good and it happened. It will happen for you too, probably when you least expect it.

[UnfitNoMore Graduate]

Congratulations on that 5k! Superb job. I’d advise getting a 30 minuter in next just to keep the progression down in safe levels.... not that I’m saying you took a risk, you’re pretty much at the top of the safety window though.

Very well done, you have many more wonderful 5k runs (maybe further) ahead of you.

[Maverickrun Graduate in reply to UnfitNoMore]

Thank you for the advice. Do you mean I’m at risk of an injury? Would you recommend a more gradual increase in running time?

[UnfitNoMore Graduate in reply to Maverickrun]

No, I don’t think so... but it’s a good idea to keep the increase down to less than 10% a week, which it sounds like you’re around. If you’re looking to go to 10k or more, a long run and some shorter ones is the way all good plans go anyway.

[Maverickrun Graduate in reply to UnfitNoMore]

So I’m running between 20-30 minutes each run, so usually 60-90 minutes a week. Does this mean I can do the odd run which is 6-9 minutes longer or is it based on distance?

[Equilux Graduate]

Well done! That first 5k! It feels great, doesn’t it? Even though we’re constantly being told it’s not important, it still feels wonderful when we first get there! For me, it’s nice to know I can do both 30mins and 5k, just not yet at the same time! Strangely, I thought that sticking to the familiar (route, music, replaying Laura’s Wk9R3 coaching) would help me and, to an extent it did, but it was only when I changed all of it that I was able to let go and hit that first 5k.

[Maverickrun Graduate]

Thank you, I was tempted to go back to the app and run week 9 again but I resisted. I’ve been running the same route and I was trying to get a bit further round each time but I think the mental challenge of knowing how long is left kept putting me off. So I went a new route and it seemed to make a difference. I’ve also been playing with podcasts vs music and I think music is easier for me.

[CaptFrey Graduate]

Yay Some fab running and danger zoning there Mav 🤗

[Maverickrun Graduate in reply to CaptFrey]

Thanks, who knew??? 😂