This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs.
This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week. So we bring you the Consolidation Club as your go-to monthly post for all your post-graduation questions and answers!
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!
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IannodaTruffe
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I graduated at the end of May and so I have spent all of June and July consolidating! At the age of 50 And never having been a runner, I found C25k fantastic in getting me running. I’m still slow, but I’m in a routine, and some weeks I feel I’ve gone backwards but I don’t want to waste the progress I have made. This week I’ve done a 20min a 30 min and a 40 min run. Sometimes I feel like I’m not going to be able to do it. When that happens, I’ve found allowing myself to think, ‘I’ll just do 20 mins’, gets me going & when I get to 20, I can feel another 10 is possible and then I’ve done it!
I’m not confident in my ability or speed, but I’m sure it’s doing me good in lots of ways. 😁
You are building a routine and that is really valuable. At the same time you are getting more miles on your legs, which will continually build your stamina and strength.
Do you have targets for your running?
They can be very useful and don't have to be performance based, but give you the satisfaction of achievement. I would suggest that it is a good idea to know what you are going to do on a run before you set out. That doesn't mean it has to be rigidly stuck too, but can help with structure.
I regraduated in May after an injury and have been consolidating ever since at 5k runs plus a few fun runs across the common. In recent weeks I have increased one run per week, using the 10% rule as a guide and on one other run I have introduced some fartlek to work on pace.
Thank you- my goal is 5k, which I have done, so now I’m trying to get it in nearer to 30mins. It will take me a while, but as you say, I am building stamina and routine. This forum is so supportive which is really helpful 👍
I graduated in July and I am also a pensioner (66) but have managed to do three 30 minute runs three times a week, not always reaching 5k but running nevertheless 😊. I also work full time in the NHS so time is limited xxx
We 66 year olds are doing quite well!! Like you I've been doing the 3 x 30 min runs since beginning of July I think. I manage it mostly - sometimes not. Haven't tried upping my pace yet so not sure if I'm doing 5k or not yet. Am about to embark on that "finding out" mechanism!
Well done to us 👍👍 Not really fussed about distance or speed just as long as I run for 30 minutes - let’s face it I am never going to be an elite athlete not now 😂😂😂
There seem to be quite a few of us. 1954 was a good year 😄. Well done. I never ran before starting the programme either and even now I am still pretty slow but much fitter !
I've just sent the following to the Admin team....
"There are a few of us who have recently graduated and have started consolidation. I posted earlier on the main forum about how I ran my first ever 5 k this morning albeit at a steady pace and it started off a discussion. We feel that it's important to maintain momentum going forward and some are a bit lost without the help of a program to follow with coaches supporting us. Some have tried for the 5 k but stopped at 30 minutes more out of habit than out of puff.
So I came up with the idea of a "Weekly Virtual 5k" which we believe would focus a few minds and help likewise runners move forward. What it would entail is a 5k run once a week as a consolidation run but then post up a brief write up with maybe a photo and personal stats. It's not meant to be competitive or a race but maybe a help towards the Park Runs when they start up again. It would perhaps be accessed as a weekly pinned post.
Wondered what your thoughts were on this and would it be possible to set something like this up?"
To date there have been about 20 "interested" replies of support.
If anyone is interested in this please reply below, spread the word and we'll see how much interest we get. Thanks in advance 👍😁
This is a nice idea but would not easily fit into the constraints of the forum format.
It is impossible to post photos in replies, so they would have to be written only replies.
It would probably work best if you put up your weekly post on a regular day and asked others to follow it and add their comments and results as they go. I am not sure that adding it to the already cluttered pinned posts would help, as many people do not know where to find the Pinned posts and it would require admin input, which is often stretched.
I think MontyMooDog's monday Virtual 5k could easily become a regular feature if you are willing to run it.
Apart from this post and the other one with the same text, there has to the best of my knowledge been no communication with the admin team about this, so I do wonder where you sent your communication.
Interested ! Anything to keep the motivation up ! I only discovered this forum in week 9 of my C25K and graduates last Sunday and just done first consolidation run. I made it to 5k in about 40 mins !!!! Feel great about it but agree the 5k is a psychological milestone now the time milestone has been reached and great to be able to have others egging on. 😀
I managed to run my first 5K last week (third week if consolidation). I signed up on the Parkrun site and entered my time on their virtual (not) Parkrun page. You don’t have to run the Parkrun route, you can run anywhere and on any day of the week. I thought it would help me prepare for the actual Parkruns when they start up again.
Hi I’ve just read this now and would really be interested in the idea to keep me motivated . I graduated on 22 Nd May, did several weeks consolidation and now am trying to do a 30 min run, a longer slower run and a short run of about 20 mins. I’ve reached 5 k a few times but not in 30 mins!
We do already have 2 Virtual 5K runs on the forum, one of them is organised by our friend Damienair, the other is the (not) parkruns organised by the same people who run the official Parkruns, I am not sure if there should be a 3rd one for virtual 5K runs.
Hi I’m 4 runs into consolidation and last run pushed a bit too hard trying to get nearer that magic target of 5k in 30 minutes! Results in my 74 year old hip aching this morning. Think I’ll have to have an extra rest day now! Would love to join anything that gives me a bit more structure and direction and makes it safer for me as I keep forgetting how old my body parts are!
I graduated about a month ago and you are absolutely right, it felt odd not to have someone in my ear telling me what to do and setting me a new goal. I repeated week 9 just to hear a voice to guide me. Have now done three weeks consolidation, so approximately nine 30 minute runs. Been listening to music and podcasts to replace my trainers voice and that's working. Not quite got the hang of Strava as I keep starting it off and then forgetting to turn it off. Last time it registered my having run 23 miles.(Most of them being my car journeys that day!)Just about to start Juju 's running programme to increase my time gradually. Would people agree that that's the best programme out there? Thanks ,as always for the support and suggestions that everyone shares. Invaluable.
Sounds like you have those 30 minute runs taped, so moving forward will maintain the challenge and interest.
Many love Juju's Magic Ten plan. I can't comment, because I have not used it, but it is well structured and you will find plenty of others doing it on the Bridge to 10k forum.
Remember to tell this forum how you are getting on.
What's Juju's running programme and how do I find it? Need to get to 5k now as just running 30 mins without having a clue how far I've run and need to get this sorted! Thanks
Just completed my first post C25K consolidation run ! Yey ! Was a bit worried because I hadn’t run since last Sunday - had meant to have just couple of days off (I deserved it !) but then my next run would have been in the hottest days of the year so I put it off till this morning.... Seems I haven’t lost it, though, which is a relief. I used the stepping stones podcast which was quite a change - I actually found the pace too slow ?! I thought I was a slow runner !! But it was good to be so methodical and stick to it and maybe it helped with technique - I found myself trying to lift my feet more, take longer steps. (People overtake me all the time and I measure my pace against them and sometimes our pace is the same but they have much longer stride so it seems....). Anyway stepping stones helped pass the time - I passed half way without realising it - and felt I could continue on at the end through the cool down because I wanted to do 5k (and I knew from measuring past runs roughly how far I have to go for that) ! In the end hit 40 mins and 5k and I’m very happy with that. I sound a bit of a swot I know - but it’s as though getting to 30 mins was a breakthrough - pain / exhaustion barrier - doing 40 wasn’t as painful proportionately ! Walking up 4 flights at the end was harder than usual though. Now can’t get off the couch !! But look forward to the next podcast ‘speed’. Maybe Monday....
I did read something about not trying for long steps - that it was associated with higher likelihood of injury and that shorter strides with higher cadence was the way to go - it would be good to hear from others if they have advice on this. I took the hot day off as well (and have the same problems going up the stairs sometimes after a run!) - keep going, congratulations and have fun.
As TortoiseRegretsHare states, increasing stride length is not advisable as it increases impact stresses on knees in particular, so increasing cadence is the way to go.
Be careful to work within the 10% rule. It is only a guide but a sensible way to make sure you don't overdo things at this stage.........moving from 3 x 30 minute runs per week would limit you to a 39 minute run, so you did breach the rule.
Learning to run at a slower pace is very important if you are wanting to increase your run duration.
Good to know - I won’t try to increase stride, but found it very hard to maintain slow pace and I really wasn’t trying for speed previously. I remember each time Michael suggested I could slow down if I was tired thinking I’d ground to a halt if I went any slower ! I actually hit 30 mins in week 7 then 35 in week 8 and then regressed in week 9 though did finally achieve 5k for the first time in my 3rd run in week 9 and according to Strava that was 39 mins. So strictly speaking I haven’t broken the 10% rule sorry for the obsession about 5k but that’s how it was sold - the power of marketing, eh ? I only joined the forum at the end of week 8 - had no idea that 5k is not the real target. But admit it was ‘easier’ to stay to the end following the slow pace even though it was hard to stay slow (if that makes sense).
Thank you that’s fab!! I graduated yesterday and I’m thrilled 😁 I am already planning to continue & do a run tomorrow morning. Otherwise I won’t know what to do with myself 🙈🤣
I graduated at the start of June and have been consolidating regularly ever since - 3 runs per week. I'm aiming to get to 5km in 30 minutes. Like lots of others I needed a goal. I'm trying out a Garmin training course which is a beginner/intermediate one, involving intervals on two runs per week - 30 secs high cadence/30 secs recovery x 4, then 30 secs going from slow jog, acceleration to running and then back to slow jog/30 secs recovery x 4, all top and tailed by 10 minutes warm-up & cool-down. Then one run is longer - around 30 minutes. I'm on week 4 and my pace is slowly increasing. I think there might be some hills training involved later in the course, which I'm dreading - so far, everything has been on the flat. So far, so good and still enjoying things. These consolidation club forums have been great - I've learned things, had support and enjoyed posting - so thanks everyone!
If you input your 5k pb into this TRAINING PACE CALCULATOR runnersworld.com/uk/trainin... you might surprise yourself just how slow it recommends that you run your long runs.
This pace will help build your overall stamina and long term will help improve your fast pace when you push.
I have just completed my 3rd consolidation run. I still haven't managed 5k but that's my goal at the moment. Ran 4.61km this morning with 2 steepish hills, so I'm happy with that, but really want to get to that magic 5k!😁
Consolidation by its nature is not about pushing onto distances or durations that you have not yet achieved, but just becoming comfortable with what you managed during the plan, before pushing on.
As explained in the post above, it is not compulsory, just advisable.
When you want to hit 5k, just increase one run per week within the 10% rule until the duration is enough for you to get to your first 5k.
Hi, Was just following NRC app...at the moment this feels like OK.... perhaps will do some shorter speed runs before increasing the time or distance...any suggestions-)
The recommendation is that you spend up to 80% of your running time at an easy conversational pace, to build stamina and endurance........apparently most recreational runners spend too much time at a middling pace......not enough at slow pace and not pushing hard enough during intervals or fartlek.
Thank you for that link IannodaTruffe, it's really useful! I've started JuJu's magic plan after a month of consolidation and I'll be using that calculator to help me plan my training. My first goal is to get to 60 minutes, a longer-term goal is to run 10k ☺
I ventured out this morning for my 4th consolidation run without Jo to help me and encourage along. I wasn't sure how it would go without her telling me how I was doing and how long i'd been running, it felt quite strange. I listened to my running tunes which always helps and once I'd run as far as I could, I checked to see my distance .....5.19km. I'm over the moon!! I still can't believe how amazing this app really is 😁
I graduated 2 days ago. This morning, I completed my first post-graduation run. When I was going out for this run, I decided that I wasn’t going to bother about pace or distance; and I would just enjoy running for 30 minutes. That is exactly what I did. I just kept going and enjoying the surrounding view. I even made it a point to smile and wave at everyone that I came across during my run.
I think will keep on with my 30 minute consolidation for the next 4 to 6 weeks, before I start considering speed or distance. For now, I am excited at the possibility of running for 30 minutes non-stop. I wouldn’t have imagined this, a few months ago.
This is exactly what we mean by consolidation, whereas many refer to their attempts to speed up and run further during consolidation runs, which really is missing the point.
Where do you all like to run? Treadmill, outside on a trail, the track...
I have ran 5k twice after graduating this past Friday. I changed up the route from a small trail at the park to a track. It's really boring lol! I ran all of c25k on hilly routes - 1st my neighborhood has 3 hills and then when I started running at the park there is a steady uphill climb. Wasn't trying to run on hills, I just could not find a flat path. Of course this past Monday I found the track. I was curious to see if I could run faster on the flat. My pace went down by about 30 seconds so not much difference. It actually seems more difficult running on the track versus the hilly trail. Maybe because there's not much to look at, just going around in circles.
Hi! Thanks for all the advice! I graduated 2 weeks ago. I’m continuing to run 3 times a week based on the 3 C25K+ podcasts. My problem is that I came from a v low starting point (51 and totally unfit). I’ve made so much progress and can comfortably run for 30 mins but I’m still slow. So each of my weekly runs has a target. Run 1 based on “stepping stones” - to go further in 30 mins (currently 4.5k including warm-up and down). Run 2 based on “Stamina” - to run 5k faster - currently this is taking me 42.5 mins (including the 5 walk at beginning). Run 3 - no specific target for this yet!
Now that you are comfortable with your thirty minute runs you can move on. You have some targets, which is great but maybe your approach needs adjusting. You currently have two of your weekly runs focussing on speed......going further in 30 minutes and covering 5k faster are effectively the same aim.
If you get on with the podcasts then they are a useful basis of some structure. It is recommended that up to 80% of your running time is at an easy conversational pace, to build the solid aerobic base required for speed and endurancewhich would mean only having one speed based workout each week.
Perhaps use your third run as an extending run, increasing duration within the 10% rule.
Consolidation is highly recommended. Not much point pushing for speed or longer runs until the 30 minute runs are comfortable.
Bridge to 10k is a forum on which you will find juju's Magic 10 plan, which is a nicely structured way to move forward. There is a link to it in the guide to post C25K running.
I would forget about the Stepping Stones podcasts (link in guide to post C25K running) until you have total confidence in your thirty minute runs, which will vary from individual to individual.
Have some fun.......run through the woods or along a cliff path and relish your ability rather than desperately chase performance targets at this stage.
Some routes forward are laid out in the guide to post C25k running healthunlocked.com/couchto5... which you may well have read.
Until you have defined what your aims are it is difficult to give specific recommendations about routes forward, which is why the consolidation period is useful, to build up a picture of what you might want to move onto in future, without having to be concerned about performance targets.
I am not suggesting that you are desperately seeking anything, but if you read many of the responses to this post from your fellow graduates, many are jumping straight into running further and faster, which they are terming consolidation, and so totally missing the point of becoming comfortable with 30mins/5k before moving on.
Anything that I write as a response to one, is also considering the wider readership and hoping to get that message across to all and sundry.
Congratulations on your first 5k.......it is a milestone.
Keep asking questions and I will attempt to guide you on your way.
What I am thinking now is to consolidate on the 5k ( is that a fair plan ?)
I actually do understand that the point of consolidation is completely missed , in fact it makes me smile when the post heading is ' Consolidation number x,y or z
And the run is nothing to do with consolidation
I like the look of ju ju magic 10 plan ,
But as I said , I'm thinking in the future once the 5k's are a regular comfortable run .
Sorry if I was over sensitive to your previous response, I appreciate the work you guys put in and thank you for a great forum 👍
Becoming comfortable with those 5ks will lay a great foundation for moving onto whatever you decide upon.
Personally I found moving up to 10k improved my 5k times and overall endurance and it became my favoured distance.
I have only recently regraduated from C25k after nearly a year out with injury and I have spent a couple of months consolidating, at mainly 5k, before introducing some fartlek into one run per week and extending another run to build myself back up to 10k.
Some people like rigid plans but I prefer to have flexibility in my running and work within broad guidelines, such as the 10% rule, to avoid ending up on the IC again.
Yes, I'm hoping the 5k's become s good foundation !
I wanted to do it on my week 9 run 3 but I thought not a good plan after my recent injury , so I was happy to graduate with the 30 minutes.
I am now feeling less and less effect from the injury , however I have a physio appointment on Tuesday and he is a multi marathon runner so I should be in good hands 😁
That's a great point about the 10 k's improving your 5 k's I get that !
It must have been tough with 12 months out though !
I was going crazy after 16 days and only 8 weeks of running on my legs 😂
So I've graduated, yippee! An I right that I keep going with 3x30 min runs for the next 3 weeks? Should I be trying to "beat" previous times or just going with the flow? Thanks guys x
Stamina - did stamina this morning. My av pace was 9.05/km 3.38km. I kept with the beat right to the end of the 160 then walked the last five mins, just didn't have the stamina (!) to do 165bpm. So, I must have really little steps. How do I increase stride length? If that's what I need to do to speed up/increase distance?
I see you already have your graduate badge, so no need to redirect you but have you read the guide to post C25k running healthunlocked.com/couchto5... which explains what consolidation is all about.
This "Club" exists to provide support for new graduates wanting advice and help in formulating their routes forward.
Just graduated today. So now onto consolidation and hoping over the next few weeks the 30 mins will become comfortable with legs feeling like they could do extra time which will eventually mean I actually run 5k.
It will feel weird not have a goal per se for this intervening time but I'll make a chart for a 3 weeks to start with and tick off each run with perhaps some sort of mark put of 10 for difficulty so I'm tracking progress.
I too am an August consolidator. I am glad I just took the time to read as I have a 10% increase week on week on my mind, whether that be distance or time.
For the last week and 3 consolidation runs I have been running for 30 minutes still, finding I am running with a bit more with pace.... from what you are saying, at this stage I should forget pace and time increase and just keep on running for 30 minutes...
I have a question for you or anyone on here.... if my ultimate aim is to run for 5k without stopping to walk, shall I keep trying to increase pace until I get to 5K in 30 minutes? Yesterday I ran 3.7k in the 30 minutes.
I feel like I would prefer to stay at 30 minutes as it is easier to fit into my day...
For your consolidation runs just concentrate on your thirty minute runs, especially if that is all you can fit in. This will put miles on your legs, build your strength, endurance and the aerobic base needed for future running. Once you are totally comfortable with thirty minutes you can move on.
The most efficient pace to achieve this is the easy conversational pace, which equates to approximately 75% of your maximum heart rate and this is recommended for 80% of your running time. This leaves you 20% into which you can put extra effort, using fartlek or intervals to develop speed...........but personally, I suggest forgetting the speed work until you have more miles on your legs, after consolidation..
To hit 5k, in all honesty, you are unlikely to achieve that within 30 minutes for quite some considerable time........building speed is a slow process.......so the normal route is to apply the 10% rule (or less) to one run per week to gradually get you to 5k. Once you are there you can build on that over time.
I am about the same speed as you and I know from experience that even after a year of running 5k (years ago) I didn't get much faster. But I did get stronger and more comfortable. I'm going to stick to time increases for the foreseeable to get up to 60 mins eventually then perhaps next summer I might work seriously on pace. Like you half hour works for me so will just be sticking to that for a while.
First of all thanks to all the admin for running this forum and the consolidation clubs
I graduated back at the end of June but just thought I would check in here to update on how things have been going for me and maybe get some advice on next steps as I'm starting to feel a little bit lost and I can feel enthusiasm fading a little bit...
I did say a little...
Since graduation I've been trying out new routes and running 3 times a week, apart from once when a birthday and wedding anniversary got in the way.
The runs have looked as follows:-
week 1 3@30min, 3.7km
week2 1@30min 3.8km, 1@33min 4.1km, 1@35min 4.3km
week3 2@30min 3.8k, 1@39min 4.66km
week4 1@38min 4.5k, 1@39min 4.6k
week5 2@30min 3.8k, 1@40min 4.9k
week6 2@29min 3.8k, 1@42min 5.6km
week7 2@29min 3.8k, 1@42min 5.5km
The 5k milestone was never a big deal for me. I was made up just to be running non-stop for 30+ minutes 3 times a week. I can feel the shorter runs are getting markedly easier these last 2 or 3 weeks but I'm not 100% comfortable at 5k yet. Of course I am happy to have achieved the 5k but am wondering what to do next...
I can just keep on with 2 shorter runs and one longer 5-6k run each week but maybe that would start to get a bit stale?
I hear a lot of noise about ju ju's magic plan and the bridge to 10k. I'd like to go a bit faster but I'm more of a plodder I think.
It is clear to see from your stats that you are progressing.
Speed only comes with miles on your legs, so if you took up the Magic plan you would find that your 5ks will become as your shorter runs, much easier and you will probably notice in time an increase in pace without trying.
My regime since I regraduated in May was three 5ks per week up until a couple of weeks ago, when I introduced some fartlek on one run per week ( when I feel like it) and extended one other within the 10% rule, which is my long (weekend) run to build back up to 10k initially.
Question yourself about what you might want to be achieving in a year from now and use that to create some short (perhaps weekly) targets, some medium term and long term aims, which will inform what sort of training you need to focus on.
Thank you. Such words of wisdom from you as always..
I'm pretty chuffed with where I am tbh considering I have never ever run before now. I may well try the magic plan if only for the structure of it.
My one fear has been getting injured so have always been reticent to push too hard. I was involved in a car crash some years back and ended up being diagnosed with chronic bursitis of the right hip and ITB syndrome. Things have been a lot better for quite some time now but I never want to go back there.
Your return to running is an inspiration to us all
First consolidation run today, slow and steady, seemed rather strange not listening to Laura, but then also quite freeing, I enjoyed a 25 mins run on a usual circular route, mainly as my partner only had 30 mins before work to look after the kids and if I tried something new I may have not got back in time, I'm hoping to try a few new routes and after reading all your links about pacing etc, I'm going to aim to do an extra 10% a week on 1 run after this week's runs, and try the podcasts. I've got into a great routine going every other day first thing and I want to keep it up!
I graduated two weeks ago and have stuck with three runs a week listening to 70s and 80s dance tunes on my head phones (whatever gets you there). However, I run on a treadmill and I am very slow. When I finished week 9 I was running at 6.1kph which I've stuck at. Given your advice about 10% increases, should I add 0.2kph every week to gradually increase my pace? I tried the stepping stones podcast today but it was too much for me at the moment. I'm pleased to be running three times a week for 30 minutes to be honestand don't really have any goals at the moment.
Please don't try to add to your pace in increments like that.........you will soon get dispirited when it becomes impossible.
The 10% is referring to duration or distance which is a very different matter to pace. When you increase either distance or duration you do it at an easy conversational pace, which is the pace that you should be running for 80% of your runs.
Consolidation is about becoming relaxed and comfortable with 5k/30 mins before attempting to work on speed or further distance.
I like to say have some fun, but running on a treadmill would be like some kind of mediaeval torture to me........can you not run outside?
As a very unfit 54 year old, I was cautious and wary of injuring myself so put the treadmill in front of big windows looking into our garden. It's been lovely watching the changes in a way I probably wouldn't have otherwise. But I suppose I'm feeling the limitations now because I can't really progress other than speed. I will have to be brave and head outside. I don't have any gizmos to tell me how fast or far I'm going but I'll muddle through. Thanks for your advice.
You don't need any tech to enjoy running outdoors. You will be amazed how invisible you become as a runner and you are more likely to get positive responses from anyone who does see you than anything negative.
You should be proud of your achievements and taking control of your future health prospects, so what does it matter what others think.
I sympathise with the wariness of being outside: I ended up getting a cap with a big peak, in the hope that no one would see me, and worried about twisting my ankle on a kerb or tripping over a tree root in the park. But as I progressed through the programme, none of that happened, I saw lots of people who looked like me (no spring chicken, very slow...) and I started to really love being outside and running. Consolidation is becoming a journey, with mostly around 30 minute runs, a few with intervals, a few shorter, a few longer - but with a focus on enjoying myself. Take the plunge, observe the world beyond your garden, where you can sit after your run, with a nice long cool drink.
I’m a new graduate and went on my first consolidation run yesterday. I didn’t like the idea of running without Laura so I downloaded the C25k + Stepping Stones podcast. In the preamble she talked about running at 150bpm etc up to a burst of 160bpm for the big finish and I thought it sounded a bit challenging and was preparing myself to find it too fast for me. I’ve been running at my own pace (goodness knows what it was) and listening to my own music whilst following the app. However, I was delighted to find that 155bpm seems to be my natural pace as I settled into it quite easily. The 160bpm at the end was pushing myself but I managed it! I’m really chuffed and although I’ve been running for 9 weeks it’s was really good to know that my running has got stronger and I’m clearly better than I’m giving myself credit for!
I would mix your runs up and not do the podcasts on every run.
Consolidation is about becoming comfortable with 30mins/5k before moving onto speed work, so I would recommend not overdoing those initially, although they may provide you with some variety.
Thank you, great advice. I’ll do as you suggest and not use the podcasts for every run - I’m guessing they’re good to use as a measure of your progress over time.
Hi folks, I finished C25K mid July and after a holiday have now finished 1st week of consolidation with 3 x 5K runs. I did try next stage in a C210K app but found 40 min of running with only some 1 min intervals very difficult and I only managed it 1 out of 3 attempts.
Consolidation is key and I’ll give it another few weeks of 5K and re-evaluate. Another key step for me will be to run outside, apart from W9 runs 2 and 3, all runs on treadmill and only went to track as I put my foot through the running board, which I’ve now replaced.
Great hearing everyone else’s stories, really inspiring 👍👍
I think you have realised the value of bolstering your ability and confidence by consolidating prior to pushing on to 10k.
When you are ready you may find that the Magic plan over on the Bridge to 10k forum is better structured for new runners, as it mixes up different runs, all of which will build your running body without pushing too hard. Whichever route you use, it is wise to keep weekly increases within the 10% rule.
You must have a mighty high boredom threshold.......a running track is only marginally better in my view to a treadmill. Head out to somewhere beautiful, get off the roads and have some fun careering through the woods or along a cliff path. Running should be fun.
Hello, hello! I had my 6th consolidation run today. Definitely a bit of space creeping in between my runs but still managing 2 a week - just! After a run I feel I would really like to run again the following day but I’m mindful of injuries (and also fundamentally lazy) so I resist and have a rest day and then the desire wanes somewhat. I guess this is maybe the start of the running addiction I’ve heard about? Who knows but I’d like it to be the case.
Anyway, I’m delighted to be running 30 mins. Have pushed up by 10% to 33 a couple of times but still some way off 5k. I’m already thinking I’d like to hit the 60 minute mark but know I have a way to go yet so will continue consolidating through August. Thanks for the support 👍
We are slaves to our hormones. Many people do not realise that endorphins is short hand for endogenous morphines that our bodies produce along with endogenous cannabinoids.......most of us become run junkies, but it is still worth sticking with rest days as a new runner.
Carry on thinking about what you want to get from your running in the next year, then create some targets and formulate your training regime around that.
I’ve just done my second consolidation run. I didn’t take my tracking device which was a bit annoying, but I got round without having to check my watch and just enjoyed listening to a story. In the last 5 minutes I felt I had a little extra in my legs so put in a burst of speed. My aim is to get to running 5k, I’m currently on 3.5k.
It's been hard running in this heat, but I have managed to get out, for very slow 30 minutes, first thing in the morning before the day hots up: no intervals, no goal, just to get out for a run. But I do like the idea (in IannodaTruffe's response to CDolly, 12 days ago), of having a goal for every run. I hadn't thought about that for my "just do 30 minutes" runs, when I'm not doing the Garmin course, but it's a good idea. I still have the occasional "this is too hard" stuff going on in my head: having a goal for the run will be a way of diverting that voice in a positive direction.
Some light rain this morning - that was delicious.
Hello, just graduated tonight and looking forward to keeping going. Having done two 5k runs now I want to keep repeating that distance for a bit, though definitely taking it rather steadier than tonight's somewhat excessive (for me) pace! In between that I'm planning to keep building up my strength and flexibility with James Dunne's 30 day challenge and see where that takes me.
Working on strength alongside your running will definitely be beneficial...........it is not just about your legs.
Discovering your easy conversational pace is also very useful as that is the pace that develops your aerobic core, required for running further and faster.
I graduated on the 15th Aug, taking a nice slow run with a troublesome calf. I am glad to read all the advice here to keep it slow for a while.
My first consolidation run was a 20min walk, split by a 20min run in the middle while I was still being careful of my calf. A couple of days later I did a 5km loop in about 43mins(?) that included a 6min/500m walk at the start. My calf muscle and the rest of me felt pretty good in this run. Now, where I think I may have breached "the rules" is by cranking up to a full 5km run on our parkrun route yesterday. I mostly kept to my slow pace, but did speed up for the fi al km... which sounds like it may not be the worst plan to follow once I am co.fy with 5km.
Having now read all of the info here, I am thinking my route fwd should be to continue with 30min slow runs a couple of times a week, and then do one longer/harder run for our (not)parkrun run?
In any case, I have read all of this just in the nick of time as we.are planning a virtual fun run tomorrow that is 6.7km. I will now do a 5min walk, run slow for 30mins, and then enjoy the walk to the finish for.the remaining kms.
Thank you for all the advice given here in the forum ... I will need to return often to reread and learn as I progress.
It sounds like you are being sensible, but the recommendation for a long run is that it is done at an easy pace........the extra distance and duration are not classed as an easy run. Doing a "longer, harder run" does not really fit with this.
You might be better off thinking of a four run cycle, maintaining rest days and actually spread over 8 or 9 days, rather than thinking only of a weekly cycle.
This would enable you to do a longer run, followed by an easy run, then a speed run with intervals or fartlek, again followed by an easy run.
Keep all this relatively gentle until you are confident that you r calf is recovered and you are comfortable with 30 mins or 5ks, then you can start to push a bit more, but a hard run should never be followed by a hard run, even when you are having rest days between.
Slow and steady progress is the way to keep running without injury.
Been a bit quiet on the forum but did I miss you all. So hope you’re all doing well and consolidation is going well for everyone. 😀.
I just finished consolidation run 7 and plan to run 3x3 weeks at 30 mins. Pleased to say I’m getting a bit faster despite having to take time out for the hot weather. Today managed longest run yet at 3.37km. Quite pleased with myself despite how hard it was. 😀
Remember to get faster you need to spend 80% of your time at an easy conversational pace and only push hard on the remainder, using fartlek or intervals.
Hi! Just wanted to share that I had my 1st non 5k run today that felt like a success!! A few people on the forum recommended the Nike Run Club app and i completed my first speed run. It felt so good to have a coach in my ear again and try something new. I got back the feeling of achievement that I've missed since graduation.
Whatever works for you is great, but don't overdo the hard runs at this stage.
I was the opposite of you and while I loved doing C25K I was so much happier formulating my own plans with flexibility rather than following a rigid plan.
Morning! I thought I liked the 'freedom' but have got a bit stuck so did the 1st Nike Running Club 20 minute guided run this morning. Did wonder if I might feel like going backwards from the 30 mins/5Ks I've been doing but it was nice to have the (albeit cheesy) coach and I really enjoyed it and def felt a more solid 20 mins (2.5K) than last time I 'just' did that time. I've also joined a newly formed local running group with the aim of a 5K once a week so hopefully I'm starting a bit of a plan - one shorter, one 5K and perhaps a slightly longer/slower third run.
Thank you so much for the great advice, have joined the local ‘5K Consolidation group’ so 🤞 it gives a bit of structure. Just happy to complete 5K and comfortably, speed isn’t something I need to worry about just yet! Will def remember the 10% rule, been looking at the magic plan.
On Sunday I ran my Couch to 5k run, week 9 run 3 - reached 30 minutes. didn't quite cover 5k in that time but it didn't really matter too much. It was being able to run for 30 mins that was more important. As my leg gets stronger, I will cover more ground in the time. It is time for me to consolidate.
Hi IannodaTruffe and everyone, thanks for helping get to this point!
Just popping in to mention my upcoming plans.
1. Repeating the 30minute runs and strenghting my knees so it's more comfortable. I'm not worrying about speed and distance at the moment, but I am trying to stay in heart rate zone 3 to improve my aerobic fitness. It usually dictates my pace so I'm in no danger of running too fast.
2. Maybe I'll try out different routes every now and then.
I'm away for a few weeks where I'm only home for 2 days so will be getting one run in when I'm at home and may take my running shoes with me to see if I can find somewhere to run when I'm away!
I've never ran on pavement and might have to when it comes to being away (although the grass I usually run on is so hard due to the dry weather we've had, there is probably little different)
Thanks guys. I was also a bit worried that if I didn't run as regular as I have been, I'd lose all my 'ability' but I'm just going to take my shoes and see how the holiday goes, I might be begging for a run for some peace ha!
I graduated around a month ago. Did a few weeks of repeating w9r3 then had a bad run during the very hot weather, I couldn't run more than 20 minutes. I took a break of a week until the weather cooled down and since then I can't complete the 30 minutes at all! I get to around 20 minutes and I can't get my breath enough to keep going. If I walk for a minute or two I can run again, but not for longer than a few minutes. I feel like that one bad run and the break have just broken the spell. I was so proud of myself for completing the programme as I've always been dreadful at running and it's very disheartening to think it can all be undone in a week. Any ideas as to what I can do?
Don’t be hard on yourself. You might just need to slow down - if you could slow down a bit more for a while instead of stopping once the breathing gets tough and try to calm your breathing before increasing your pace or just keep going nice and slow. That worked for me - the slower you go, the longer you can sustain it.
I have a theory that when we have a break from running, one of the first things that we lose is the ability to pace ourselves.
I arrived at this after several unexpected and unintended fast paced runs after breaks of a week or so. Several of my pbs came after such breaks also.
You haven't lost any magic and as explained in the guide to the plan, you lose next to no discernible condition in the first two weeks of non running.
You still need to spend most of your running time at a pace where you can hold a conversation.
Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one breath?" If you cannot, you are going too fast.
Don't be hard on yourself. You ran thirty minutes three times to complete C25k.......that is not being dreadful at running.
Don't equate being fast as being "good" at running. You build the solid aerobic base required to run further and faster by running at an easy conversational pace.
I really enjoyed my run today - it was my slowest and my longest but I didn’t use Strava and listened to a talking podcast rather than music for the first time. I’m weaning myself off seeing running as a task and being so focussed on progress - the C25K programme is fantastic and got me this far but now I just want it to start feeling easy to go for a 30 to 40 minute run every other day and not feeling any anxiety or measuring and timing myself all the time -and I’m getting there. I think the absence of music slowed me down and I found this great slower pace where I felt really comfortable. Gonna do a run without my phone next - eeek! - just to prove yo myself that I can - I’ll still have my Fitbit - not going completely mad! I might be up for new programmes later on but I’m liking the freedom of doing my own thing for now while I embed this new habit.
Most runners with a few years of experience are generally far less obsessed by pace and distance covered than newbies.
Enjoy the run for what it is.........an opportunity to work your body, knowing that it is doing good, but also to appreciate your environment, explore new places and have some fun rediscovering the child that is in all of us.
I only tend to track runs on new routes these days, but I have resigned myself to pbs being a thing of the past.
Your approach sounds spot on and will be sustainable.......keep running, keep smiling.
Hello all! Trying to understand the 10% or 80/20% thing.... and new targets needed for next week! My goal is to run 5k in 30 minutes, best so far is 34.5mins. Last 3 weeks I’ve been doing 1x5k, 2x 30 minute runs. So I think I should now adapt the 30 minute runs to do 20 minutes at usual pace, then 10 minutes all out. Does that sound a reasonable approach? Or do I only adapt one of the runs? Thank you for any advice!
Ready for consolidation!! I managed to run on after my 30 mins to complete 5k so was planning on trying to consolidate that and hope that the time reduces down towards 30 mins
You build stamina and endurance by running at an easy conversational pace and elite athletes do this for up to 80% of their training.
Only rookie runners go flat out on every run.
Hi All fellow graduates,
I just graduated today from the absolute amazing C25K app overcoming all the usual ups and downs you guys are well aware of when starting out as a complete couch.
I finally managed to run 5k in just under 30 mins on my graduation run and feel soo proud. Realy didn’t think I’d manage along with living with Hypothyroidism, high BP and cholesterol and the the pounds are also dropping too.
I don’t want to stop now and want to keep going. Any tips on how to aim and train for the 10k?
Any useful golden advice please from fellow graduates as I don’t want to burn out or lose focus and want to keep improving steadily on both fitness and speed as I feel I’m running to slow.
This is a group for consolidation queries and support, as many find the immediate post C25k period aimless and confusing.
Consolidation is recommended for all new graduates, though of course not compulsory and simply consists of continuing to run 5k/30 minutes for a few runs until you are totally comfortable with that distance/duration, before attempting to move onto longer distances and durations. The aim is to minimise any injury risk and is considered good practice for any runner who has increased distance/duration over a period of weeks, as you have just done, regardless of how long they have been running.
The Bridge to 10k forum is the place to head for specific advice on moving up to 10k.
Hi, I'm on my second week of consolidation. I'd like to eventually work towards 10k, but for now, I'm enjoying the condolidation runs. I've got to a point where I can appreciate my surroundings as I run, something that I definitely couldn't do when I was struggling through W1R1!
That is a major reason why consolidation is important.
Always pushing new physical boundaries is exciting but can ultimately lead to burnout and disillusionment if you don't discover the joy of running.
While on my run this morning I ran past the house of a friend who used to run several marathons each year but was far more hooked by the event and competition than by any love for running. He decided to stop doing marathons and now no longer runs at all.
Those miles of slogging through training were very focussed, but I can only assume that he didn't get the buzz from running that I do just pootling about and having fun careering through the woods or over the heath.
I graduated just under two weeks ago, it was a bit of a journey to reach that point so I was absolutely delighted! I finished the week with two consolidation runs of 30mins, the first felt a bit like a slog and the second that bit easier. I’ve always wished I could run (often dreaming about it in fact!) and whilst I’m no athlete, I’m happy with my shuffle so I’m trying to be determined and keep it up - but then my husband went away for work. He’s away for 8 days and with two young children I was gutted at the thought of not running for all that time. However 3 times now, the kids and I have popped to our local park super early and I’ve run laps of tennis courts and rose gardens for 30mins each time whilst they’ve scooted/ridden bikes - the laps have been mind numbing and the constant call of ‘Mummy can you......?’ has been a bit of a challenge, but a bonkers run is still better than no run right?!! 😂
You runs sound like dedication indeed. Keep going whenever you can and as you get more miles on your legs it becomes progressively easier.
It is a good idea to think what you might want to be doing with your running in a year from now as that will help you create specific short, medium and long term aims which in turn will clarify how you want to approach future training.
Thank you, I’ve signed up for Ju Ju’s next Magic plan - so another couple of weeks of consolidation before that. My goal really is to just keep running, making it a habit. I want to model a healthy approach to life for my children, my ultimate goal is the family doing Park Runs together in a few years time.
I actually do have a goal for next year though, there’s a beautiful reservoir near to family that I visit every summer - I want to be able to complete the full 8mile lap. It’s real trail running, lots and lots of very high ups and downs - I did weeks 7 and 8 there and I just love it, and the thought of being able to get round the whole thing is a real challenge that I’m excited to see if I can achieve!
I graduated from the Couch25k on July 18th 2020. I have run 10 5k runs after that. My duration fluctuates with the slowest 5k in 37 minutes and the fastest this evening in 31minutes 50seconds.
Do you think I am prepared to build up towards 10k?
If you are comfortable with your 5ks then I should certainly think that you are in a good place to move onto 10k and upward. There is a link in that guide to the Magic plan on the Bridge to 10k forum if you want to follow a structured plan.
Discovering a nice easy pace is useful once you start extending distance.
I had no idea this was here! I've been consolidating for about a 6 weeks now. For the first few weeks I just ran my 30 minutes but then I started to mix it up. Sometimes I try to run a little faster. Sometimes I run a little longer. Sometimes I just run for the heck of it. I started doing the Stepping Stone podcast at least once a week as part of this. During this time I have been able to run just fast enough and just enough longer to get up to 5k even though it takes me a good 45 minutes to do so. I came back to these pages because I was going to start Bridge to 10k but I just saw they were starting another round of it as a group come 4 September so I'm just going to run 5k until then. I am super excited to try training by distance instead of time for the first time.
It sounds as if you have followed a sensible consolidation regime which will hold you in good stead once you start to extend your duration and distance.
10-12 k runs are my favourite, requiring no special preparation, once you are used to the distance, as they allow you to cover a reasonable amount of ground without being wiped out for the rest of the day. Great for exploring new places.
I’ve just completed my 5th of 9 consolidation runs (30 minutes) I’m feeling quite comfortable but I do go slowly doing about 3.5K. I’d like to build up to 5K. Once I’ve finished consolidation and using the 10% rule, should I do one run of 39 minutes and then 2x 30 or should I do 3x 33 minutes? Many thanks for the support and advice !
The usual way is to increase on only one run per week, this becomes your long run and maintain a couple of other runs which don't have to be thirty minutes, if you want to, say, introduce a shorter speed work session.
While sticking at three runs per week is recommended for the time being, it can be useful to consider a four run cycle. This enables you to do one long run followed by an easy run, then a speed work (intervals or fartlek), again followed by an easy run.
Keep it all slow and steady progress and you will get there.
Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips and explains the basis of consolidation..........just stick with 30 minute runs until you feel fully comfortable.
Think about what you might want to be doing running wise in a year from now and that will help you formulate some aims which will clarify which direction your training needs to go.
Consolidation is simply a matter of sticking with 30 minute runs until you feel fully comfortable, not working on speed. I would recommend consolidating before tackling the C25K+ podcasts, but it is up to you.
Just finished C25k on Sunday 23rd Aug. My graduation run was slow as it was a trail run with my daughter and her dog. Lots of tree branches/roots etc on the path made it tricky and I had to look at the ground in front of me a lot. So although it was special and ended with a cooling dip in a lake, I didn’t feel as elated as I expected I would. So aiming for a good consolidation run now.
I graduated on Sunday and so today I went on my first consolidation run.
The idea behind it was to go out and enjoy the time (30 minutes) without the pressure of looking at the pace or anything, without trying to push myself at the end - just for pure pleasure and joy.
I took my Garmin watch, nothing else - no music or phone with any plan in the background.
It felt amazing, I managed to slowly jog the 30 minutes without looking at the tine or pace really - i set the alarm on wstch to let me know on 15 minutes so I can turn around, but that was all the plan I made.
At the end in 30 minutes running I covered 4.06km to be exact.
I finished C25K on Monday, feeling pretty pleased with myself! I’m a little worried about being in control of my own distances and times, it’s so much easier with someone in my ear telling me what to do!
Many people continue running with W9 in their ears, which provides a bit of continuity and comfort for those who are happy with the format.
Now is the time to dispel all worries about your running........relax and enjoy your newly won ability, with no pressures.
Think about what you want to be doing with your running in a years time, then you can create some short, medium and long term targets and formulate a training plan to suit.
I’ve just graduated and will miss Laura telling me what to do. Which is the best app for me to use that will tell me distance or time that I have been running without having to check my phone all the time ? Thank you
I use Runkeeper because it allows you to programme intervals but also because it can give you time and/or distance voice notifications of your choice along with pace, average pace etc.
Don't get too hung up on distance or speed but just have some fun and relish your wonderful ability.
Yes, I use Runkeeper as well and love it! And I have to thank IannodaTruffe (thank you!) for that choice and nudging me to try the Intervall function! (I dropped my bell 🔔 as having everything in one app is just so much better!)
And all of this is available in the free version! I have now 30min to 60min runs all set up, with 5min increases, each having 2 Intervalls.
In terms of voices, it has a Laura-like voice “Kate”, and than a drill instructor and Boston fan (both hilarious) and a voice called “My conscience”.
One can have a lot of fun with this app and I like it better than Strava.
When I started using Runkeeper the default voice was a terse American who I called Gwendolen P. Runkeeper healthunlocked.com/couchto5.... who quite unbidden transformed mysteriously into Annabel Runkeeper-Smythe healthunlocked.com/couchto5... but certainly caused be lots of running drama.
🤣🤣 just read both threads and replies!!! Hilarious!!! I’m still hanging on to solid Kat but am wondering if it is the same Kat that my husband is flirting with in the car (Satnav)! Brilliant!!!🤣🤣
Feeling a bit frustrated. I've been on the IC since 13th August, with something wrong with my foot - pain on the top, down towards my toes. I thought it was basically better today and went out but it's clearly not better. Grrr. Googling suggests it's extensor tendinitis, so hopefully fixable - just need more rest/ice and some strengthening exercises. But it's been hard not going out. When I started this morning I found myself grinning but also a bit tentative about whether I'd manage it. I went very slowly, only ran for 20 minutes and stopped as soon as I felt twinges.
In my opinion it really is a good idea to get a professional medical opinion on any injury that persists, as if you misdiagnose you may do more harm than good.
I was out with an injury for nearly a year, so know how frustrating it can be, but perseverance pays off.
You're right, of course - and clearly speak from experience. I had a great GP consultation over the phone recently, for something else (that didn't stop me running) - so maybe I'll give that a shot. Thanks for the wise advice!
I graduated three weeks ago and started to consolidate quite well, then this week hit a brick wall. Came down with a cold and just didn’t feel motivated to get out and run. Went to get the dreaded test yesterday morning and results just through this morning, negative thank goodness so just need to get over this cold and start again!
When we do regular strenuous exercise we realise exactly how much impact even a mild cold can have on our performance and also that it takes longer to recover fully than just enough to get back to everyday tasks.
Give yourself a break and come back fully recovered and fit and you will enjoy your running much more than trying to run while under the weather.
My first consolidation run today and definitely the most challenging weather since I started C25K. I live by the North Sea and today was a strong northerly wind which was fine when it was behind me, apart from having to dodge the sea spray, but I think I was pretty much running to stand still facing the wind (i soon changed direction). Living where I do I’m well used to battling into the wind when out walking, but I have a feeling my winter running routes will be away from the sea wall. But still no more exercise induced wheezing which is really good.
It is quite balmy and calm down here in Devon, bit having been brought up on the North East coast I know how bracing a North Sea wind can be.
Keep battling and just become comfortable with your duration/distance which will stand you in good stead for increasing pace and distance in the future.
I graduated on Saturday and will be doing my first consolidation run tomorrow morning. I feel that I still need Laura in my ear but I’ll see how I go tomorrow. I’ll have Runkeeper on, I guess, and that will be telling me when I hit each km mark so that may be enough. We’ll see.
Just have some fun and enjoy it, building your stamina and confidence until you are fully comfortable with the duration/distance.
Laura got you this far so it is unsurprising that you find her a necessary part of your running.
Do you listen to music or perhaps podcasts or audiobooks which could break the reliance. I rarely listen to anything when running these days, preferring to the more in touch with my environment.
I’ve been out with just my phone as a timer and a playlist. I did the 5 min walk at the start and about 10 min walk at the end but I ran for 30 mins in between and and I am thrilled to bits. Laura was a pal during the first 9 weeks but I think it’s time that we both moved on. I know that she will be pleased for me 😂😂😊
Well done, slow running is the key to developing your stamina and the solid aerobic base required to run further and faster, so carry on.
That said, when you want to develop speed you will need to push into a zone where you cannot speak clearly.
An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.
The formulae for calculating max HR are simplistic regardless of age and will only return an average. Most of us are not average.
When I was 60 I could easily run for over an hour with my heart rate in the mid to higher 150s without suffering any ill effects, while the formula (there are others, equally inaccurate) suggests I was running in excess of 95% of my max HR.
Unless you establish your actual, as opposed to theoretical, max HR, then the zones on your device are only s broad guide.
Easy conversational pace is far simpler way to keep in the correct zone.
Hey everyone 👋🏼 I wanted to ask, how often does everyone run now during consolidation? Throughout C25k, which I graduated from a few weeks ago, I was running religiously every other day (every 2 days max but rarely). I just went down to cornwall for 5 days, didn't run once to give myself a break, and I just ran the furthest 30 minutes to date. I just felt I needed to take the pressure off for a few days and it was quite honestly getting a bit tiresome. Does a break sometimes help mentally and physically? What's the most amount of days you leave in between runs normally? Thanks so much! 👍🏼
Having a total break from running every now and then is a good idea, as recommended in the guide to post C25K running. If you want to maintain some progress in your development as a runner then three times a week is probably optimal, but running once or twice per week will probably maintain your current fitness level.
If you go longer than a couple of weeks without running then you will probably notice a drop off in condition and performance.
Don't let your running be a chore. Have some fun. Run in new places and forget about pace and distance.
Hi so would be great to get some advice. I’ve just finished the 9 week course and have surpassed my expectations on being able to run 30 mins. However on the last week I put a distance calculator on to discover I was running so slow that people could probably walk briskly beside me and keep up . I am only about 1/2 the distance I should be. Am gutted but trying to keep up my motivation. How do I speed up ? I’ve tried running down hill at the start to get momentum, running up hill so the flat will be easier. I’ve tried pumping my arms and lengthening my stride but just can’t seem to speed up - I seem to be a one speed girl - help!!
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Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
sorry for the obsession about 5k but that’s how it was sold - the power of marketing, eh ? I only joined the forum at the end of week 8 - had no idea that 5k is not the real target. But admit it was ‘easier’ to stay to the end following the slow pace even though it was hard to stay slow (if that makes sense). 
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