Did consolidation run 8 this evening and covered 5.09km in 30mins. I'm going to attempt the Stepping stones podcast with Laura next, if too difficult I'll revert to standard 30mins at my own pace, for a period before any reattempt.
My primary goal when I started c25k was that I'd exercise regularly, which I believe I've achieved. I'm now going to slowly work towards 10k/running for 60mins.
Hope you're all well and progressing ππββοΈπ
Well done to you Cockneymick on running 8 /30 minute consolidation runs, next the Stepping stones podcasts with Laura, such a long time since I did those, if I can remember they are 3 sessions, the first you run at a slow pace gradually increasing it to a faster one, it's around 20, minutes, there is another one that lasts around 35 minutes, I think that's the stamina one, another shorter one but that's the speed one lasting about 18 minutes, anyway you will find out once you have started them, good luck. π
Thanks Al as always, hope you are wellππββοΈπ΄σ §σ ’σ ³σ £σ ΄σ Ώ
Yes I am very well thanks, this coming Saturday will be exactly a year since I ran my first full 5k Parkrun.
Good stuff ππ΄σ §σ ’σ ³σ £σ ΄σ ΏππββοΈ
Today I went a rather interesting bike ride on part of the course that I run my 5Ks, yesterday I ran a 5K but not on this particular bit of the route because I knew there would be a little flooding on it from past experience when there is a lot of rain β, on the bike its OK, I just ride through the puddles, but this morning OMG, when I got to the puddles it was just one large puddle at least 50 metres long, I cycled through it slowly, the water for about a minute was just 1 inch at downpeddle from my shoes, if anyone had been running or walking they would have had to wade through what must have been six inches or more of water for at least two minutes, it's the worst flooding I've seen on that particular bit since February when I did wade through it when I was a walk but I had my walking π’ boots on then
It's quite interesting for me to look back at the pace of some of the early runs I have done, the pace I ran of run 3 of week 5, the non-stop 20-minute run that scares some people was 08.40/km, if that had been a 5K my time would have been 43.20
The pace of my 30-minute graduation run was 07.05/km 35.25 5K and one of the 6/30 minute consolidation runs I ran was 06.52/km, 34.20 if it had been a 5K, now all those run were in May and June of 2018.
Now in 2020, I ran my 16th Virtual 5K parkrun yesterday in a pace of 06.58/km. my quickest Virtual parkrun time pace was a few weeks ago at 06.27/km pace.
Hi AlMorr
No, Stepping Stones is one of the three post-graduate podcasts that you can pick and choose from. The all last 30 minutes (plus 10 minutes for worm-up/down).
I haven't tried the other two yet. But stepping stones is a nice rhythm of 150 steps a minute, which increases (without you noticing) to 155 and then 160 steps. It's realy good.
Well done! You are really motoring!
Thanks how are you getting on? All good I hopeππββοΈ
Good, thanks! Going into week 3 of consolidation runs and enjoying them. Wouldn't say the 30 min is easy yet though π . Thinking I might try the bridge to 10k to see what that's like and if my knees will take it!! Might wait till Aug though to get my rubbery new running legs a bit tougher first! You sound like you're doing brilliant - all credit to you!
Week 3 wow good for uππ. I did another 30 mins tonight. Thank you for your positive encouragement, much appreciated ππββοΈπ
Hey- well done! That's so much faster than I can do so far - I reached 4k in 31 mins yesterday (consolidation run 5). I'm just going to keep going and see if it gets faster and aim to get to 5k eventually. Like you, I'm just happy to be running regularly and getting fit and stronger. I'll be interested to hear what Laura's next steps are like.
Hi thank you, absolutely exercising regularly was the goal, we've both achieved it, well done usππββοΈ
Congratulations π
Sounds like the calf is holding up ok π€
I' ve managed 4.2k in ~33 mins so far after 6 consolidation runs. Not in your league but pretty happy considering where I was 3 months ago.
Calf is good thanks! 6 consolidation runs, that's fantastic well done, running 5k was never my goal, exercising regularly is the great achievement for all of us and we're healthier for itπββοΈππ
Absolutely agree with that !
Good for you! I never really got on with the stepping stones podcasts - the music is truly dreadful. You could always try another running app, like Nike or a zombie run app if you want to.
Good luck π
Thanks for the tip, I do prefer my own music selection so will check out those appsππββοΈ
Oh gosh yes. Awful music! I went straight back to George Ezra- good for a singalong!
That is fantastic and such a good pace. Itβs is strange how I also started with the idea that as long as I could run even for 20 mins 3 times a week Iβd be happy with that but now being disappointed with myself when Iβve done 5k and found it hard but still did it. Iβm now considering working towards 10k as well. I found stepping stones too fast for me but you might well be ok with it. Good luck π
I'm going to try stepping stones but if too fast initially I'll do something else πββοΈπ
Can't wait to run as well as you x
Really nice pace!
Don't worry about pace, primary objective is regular exercise, hope you're well πββοΈππ
Thank you x yes, I have finished my Week 3 of C25k and already cannot wait for Tuesday to start the Week 4 π
One day I will join you in Consolidation Club π₯°
For me weeks 3 & 4 were the hardest, once I was past them I had the confidence to progress. Like you I couldn't wait to start week 4! Go for it πββοΈπ
For me so far Week 3 was the easiest, much easier than Week 2 - I have no idea why.
It seems that less I have to stop to brisk walk, then I find my pace easier x
I only do brisk walks now before and after each run, you've got that to look forward to! ππββοΈ
There is so much to look forward to π I want to be fit
You will be fit, I haven't had this much energy for years, the weeks will by, just stick with the program. If you need advice or motivation post your query/concern on this board ππββοΈπ
Whatβs consolidation run?
Consolidation runs are the runs you are doing in the first weeks after completing CouchTo5k. If I understood correctly, basically the idea is to continue running two to three times per week for thirty minutes for several weeks before either increasing the duration of your runs or for example working on your speed by doing shorter, faster runs.
Ah ok Iβm coming up to finishing couch to 5k & wondering what to do next, is it an app?
I am not aware of an app similar to C25k for the time after completing the programme, however, there are several training plans and running apps. And in this forum there is a consolidation group, and you will also find some good advice here: healthunlocked.com/couchto5...
I've done 8 consolidation runs, you basically repeat week 9 run 3 for several times. I repeated the run on the app which helped me πββοΈπ
What amazing achievement, well done! Since graduating about a month ago I really struggle with going for a run regularly as I find it so hard every single time that I seriously consider giving up running and walking instead although I really would have liked to be able to run 5k one day. So congratulations for keeping it up and planning to increase the distance!
I feel the same way. Since I have completed I have found the consolidation runs much harder which I didnβt expect but Iβm working on it ππ»
I say this everytime, 5k is nothing, exercising regularly is the goal. Enjoy the fact that you're off the couch! 5k will come eventually, just enjoy your new found activityπββοΈπ
You won't find it hard.
I started directly with stepping stones from my first consolidation run. I actually covered less didtance on the treadmill for run 1 and run 2.
Last night, for consolidationj run 3, I did my first outside run, still using stepping stones and it increased my distance considerably and I actually found it easier.
I'm sure you'll like it. You won't even notice the gentle increases in pace and I am sure you will naturally increase your stride as you progress.
Having said that, you are more advanced than I am ^^.
Well doneπ
Always lovely to read your enthusiastic posts and plans! π Great to see you ticking along nicely. Good luck for the Stepping Stone programme, will be really interesting to hear what you think of it. ππββοΈπ’
Hi thanks for that, I always like your positive responsesππI bottled out of stepping stones tonight as had a tiring day. Will go for it on Wednesday ππββοΈ
Last run done!!!! Yay! 
Consolidation Run 1 done!
2nd consolidation run done
