Unfortunately, my consolidation runs are not going to plan at all. So badly, in fact, I gave myself a week’s holiday to get my oomph back. I am considering doing couch25K all over again. What do you think?
I tried the stepping stones podcasts and the pace is pretty fast. Too fast for me when I tried it anyway. I ran three 5Ks to graduate but they take over 40 mins to do.
I also tried Nike Run club. It isn’t really obvious to me how to do it. The warm up 7 mins -is it a run not a walk ...or is it? There is no set programme to follow and I’m not sure I can cope with weekly sprints. It takes me lots of attempts to get the coach and music rather than one or the other. Don’t know why.
How about I start couch25K all over again with a different coach and at a faster pace? I really only want to be able to do 5k in 30 mins. Or shall I repeat stepping stones until I can keep up?
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Run4Hills
Graduate
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In my opinion, there is no need to repeat C25K. I graduated 4 weeks ago. I repeated the 30 minute runs for two weeks. Then I did one faster run for 20 minutes, a 30 minute run and a slower run for the full 5K. It took me over 38 minutes the first time, and one minute less the second time. I shall plod on with this routine until I manage 5K in 30 minutes. I’m not expecting it to be any time soon, but it’s still amazing to me that I can run 5K at all!
Thank you, Frissels. Couch25K makes you so secure and then you are let loose and things start to go wrong. I will need to put together a plan of sorts and go back to 30 min runs.... with some 20 min faster ones as you suggest. Thanks!
thanks yes - I'm echoing Frissells approach that is one 30 min run, one faster run and one 5k run. the post c25K guide was amazingly helpful but I agree, stepping stones has a few good notes on running style but is completely let down by the abysmal music.
well first congratulations on completing c25k! I'm not et graduated, but having read all the posts on here it seems pretty common not to make 5km in 30 minutes right off the bat.
I don't think starting again is a good idea - you can now run for 40 minutes! which is honestly such an accomplishment!! If your goal is purely pace building, then any running will get you there- in time! Either actively working on running longer, or just more consolidation runs. What about for now making a plan of your own? Again 3 runs a week - you could do a longer / easy pace for you run, a a faster run (again fast for your pace), and a set run per week. I'm sure this would bring you many gains.
But definitely look already at how much progress you've made!!
Thank you! I was so proud of myself for my first 5 k. Couldn’t believe it . I was struggling along as usual and then got in the zone (so to speak) and realised I could keep going. No planning it just happened. Lovely. You will get there too soon enough. Good luck with it!
Couch25K plan makes you so secure then you feel a bit lost when it is over. No one is holding your hand. Wish there was a 3 week extension for people like me.
I will try what you suggest. Thanks. 3 runs including a planned shorter but faster one. Fingers crossed. I was losing the love, postponing runs and was starting to see myself as s non-runner again. Not after all that work!!!!! Aaaargh!
I really understand where you’re coming from, and I like this idea too. Thank you Run4Hills. I only managed two consolidation runs last week and it will only be two this week as well. Better than nothing.
I definitely get what you mean because I too crave a certain stability and plan - if not I tend to drift a bit. Maybe make a plan for yourself - an exact one, with times of runs each week, on what days, ect; and stick with it for at least 4 weeks? If you don't like it then come back and look again at what your next step could be
First of all congratulations on graduating 🎊👍 well done 😊 I'd say don't start again..... . Just enjoy running a few times a week for now, no pressure and take it from there just get in the habit of going out with no distance or time in mind. Have fun
Agree with the other comments. You're doing great and starting again would be a backward step. I think the idea through consolidation is to bed in the 30 min / 5k runs and then to mix and match your training from there. So longer slower runs and then maybe some interval training and tempo runs. That way you are building on stamina and speed. Not just one or the other. Try running at different venues to get some variety in your running too. Hope this helps and good luck moving forward😂👍😁
Hi! Thanks! Oh... ok! I shouldn’t have even looked at any other program until I had spent a good few weeks repeating week 9. Lots of 30min runs in different places. That mistake has really messed things up for me. Annoying. But.... I didn’t graduate that long ago, so can hopefully get back on track. Thank you so much. Happy running.
I couldn’t get in with stepping stones- music drove me bonkers!
I’m 5 weeks after graduation and only yesterday managed 5k I was over the moon. I have carried on listening to the final week of C25K and am happy getting out 3x a week for 30 mins(40 with the warm up)
Don’t beat yourself up, get your happy tunes on and do what makes you happy. After all this should be fun or you will give up.
Thank you everyone for taking the time to reply. I really appreciate it.
When you don’t consider yourself to be fit or sporty, running setbacks loom very big. It is wonderful that there are so many people willing to give help and encouragement to people like me. Someone they don’t know. Heartwarming! Thank you. Much appreciated. X
I don’t think you need to redo C25K, as you are now a runner, My goal on graduation was to run for thirty mins, three times a week and to be able to do this consistently, I am still on this goal some days I have ran for 4.8K in 30 mins and some days (especially when hot) i have achieved 4K and even when I got to 4.8K I stopped at 30 minutes. My next goal is to run for 5K three times a week and focus on the distance rather than the time and do this consistently. We do this for our own health and wellbeing and should set the goals accordingly. I use the Nike run app and I set it to 30 mins and it advises me when I get to each 0.5K once I’m happy with this i will use the 5K setting as my guide. So my advice is to look at your goals and set them accordingly to be achievable then as you progress to achieve consistency start to think to your next goal. Good luck in your future runs.
Thank you. Good advice to have that 30 min constant till it is easy.
I really need to get to grips with the Nike app. I like the mapping but haven’t discovered how to set it to 30 mins as you say. That would help a lot. Thanks.
If you go to the run screen (the little runner The bottom) below the start button you will see a touch button if you press that you the choice of time , distance or speed. Hope that helps
Absolutely don’t go back to C25K, unless it’s week 9.
I’m a month after graduating and trying to do 30mins or 5k (34 mins for me) 3 times a week. I was hoping by now I’d be ready to increase time again but I’m absolutely not. Going to give it another few weeks at 30/5k and see how I feel then.
That’s only my story, but I suspect you’ll know when your at the stage to move onto another program.
Sounds like you are doing really well! Thanks for replying. I have just got back from a 30 min run thanks to everyone’s encouragement. Will stick with that for now! Happy running!
Hi this almost exactly where I am (but I haven’t run 5k yet). I think you’re faster than me though.
Do the 30 min runs for a while as everyone said. I listen to Wk 9 to keep me on track but use Nike Run Club 30 min run to get pace and distance. If you set it for 30 mins but carry on longer it keeps on tracking you which is great. You do have to remember to stop it at the end of the 30 mins or whenever you stop though!
I also found a training plan on here for those who are not at 5k in 30mins. I don’t know how to put a photo on here tho to send it to you! Will try and message it to you.
Thank you. Have just managed a 30 min stress free run and it felt great although im still beetroot! Am my own worse enemy. Will do as I’m told and do 30 x3 a week on wk 9! Happy running. Won’t be long before you do your 5K!
You seem to be putting a lot of pressure on yourself and talking about how you’re doing it wrong and messing up - in my opinion, the only way to go wrong with running is to pressure yourself to do too much too soon, which leads to injury and sucks all the fun out of it!
Why did you start C25k? Was it to lose weight? Get fit? Take up running long term? Unless your goal was ‘I want to run 5k in 30 minutes’ you’ve probably close to achieving whatever your motivation was at the start.
Just think; when you began you couldn’t run for 30 mins without stopping, now you can. I wish people would ignore the ‘5k in 30 mins’ aspect of this plan - the vast majority of people don’t graduate running 5k in 30 mins. I graduated last year and I still don’t run 5k in 30 mins!
You should plan to build running 3 times a week into your life. Some runs will be 30 mins, others will be 20 mins. Some will be slow, some will be fast, some will be a mix. None of that is wrong! The important thing is running 3 times a week, enioying it and building your stamina.
Don’t forget, you are still a new runner - you still need to build stamina, get miles on your legs, and find the routine that works for you. Some people go back to Week 1 and do fast running for the ‘run’ sections and slow running for the ‘walk’ sections, just to have a guided session and do something than just running at the same pace for 30 mins.
Do some research, try things out, but if you don’t like it or it doesn’t feel right just try something else - don’t assume you’re a failure or doing it wrong, we’re all individuals.
You are so sensible. Thanks for your wise words. Try it and see how it goes. I just got back from a lovely run thanks to everyone ‘s encouragement . It was stress free because I said to myself do what you can. As you say, it is supposed to be fun and we should be kind to ourselves. Thank you so much.
I’m glad all the comments helped - often running is more about how you feel mentally rather than physically. I had a terrible run last week, just about managed 20 mins but felt ‘off’ right from the start. I just shrugged my shoulders, thought ‘the next one will be better’ and didn’t think about it again! Some days are better than others; if you generally relax, enjoy the run and feel better afterwards you’re more likely to stick with it long term.
So glad you had a great run, just keep doing what you’re doing!
Thank you very much. I should have a bit more faith in myself. That will hopefully come with time. I shouldn’t stress and enjoy it as you say. Happy running!
I'm with KayBee. I graduated last summer and I am managing to run 2-3 times a week but still only do about 3.6km in 30 mins. I hold on to the thought that its giving me the exercise the NHS recommends and if I ever get to the stage of being able to run 5km then that will be great but its not a big deal. I did occasional park runs on a run-walk basis and that is is good. Be proud that you can now run for 30 mins and just look to consolidate the running habit its much better than killing yourself to run 5km then giving up!
Someone who graduated really recently posted that one of the reasons the C25K plan works is that you don’t run to exhaustion all the time. We finish feeling good so look forward to the next run.
Im not sure that was me -pushing myself on with a beetroot face. I wish I had repeated a few of the tougher weeks so that I moved on confidently to the next level.
I am going to aim for 3 30min runs but to be honest I think I’m happier doing a 30 min and two 20 mins a week until it all becomes easier. Maybe as the weather cools it will be more fun. It is great to be proud of yourself for a big achievement but I want this to be something I do for the rest of my life and that will only happen if it is mostly enjoyable and doesn’t knock the stuffing out of me.
I’m still doing consolidating runs and have found just having a playlist on I enjoy works well for me. My partner keeps repeating week 9 just so he gets the minutes and halfway markers. But I’ve been much happier to just allow whatever pace I find comfortable that day work for me. Some days I’m slower some days I’m a bit quicker. But I never know till afterwards. I track my runs on Strava so I can see how I’m doing. But during my actual running I just enjoy the running.
I have a route that takes me about 30 mins and an extension to it that I know makes it 5K. I start out with the intention to do the 30 mins and add on the extra for the 5K if I feel comfortable.
I have just got back from a 30 min week 9 run. I left home a lot later than usual as headphones weren’t charging but said to myself - do what everyone says- just go out, aim for 30 mins but if it doesn’t work, never mind. Relax!
It really worked. I had a lovely run, feel great and my pace was faster too -although that wasn’t the intention.
Laura clearly said do lots of 30 min runs. Wish I had listened! At least I am now though.
Totally get where you’re coming from here!! I listened to the steppingstones podcast and thought it was a tad fast for me too! I did my 1st consolidation run and my pace was slower but I ran 3.3 miles! I’m chuffed I went that far but time wise I didn’t push it - I did enjoy it though 😊
Congratulations on your 5K! I see you are a new graduate and have amazing self -control and will power! Well done! -Wish I had some more of that!
Couch 25K is great. It is lovely and structured so you feel really secure and can say “I did it! well done me!” every other day. Think I was missing that bit.
All these lovely people have given me so much great advice. Run 3 times a week, go with the flow, use couch/Nike/strava for time and distance measuring and most of all enjoy it. I will do my best.
I have been touched by all the lovely comments and advice I have got after asking for help. There are lots of great ideas so it is well worth reading a few responses if you have time. Did you see the admin reply? If not, I’ve posted it below....
Happy running! .........x
IannodaTruffe
IannodaTruffeAdministrator
9 hours ago
If Stepping Stones doesn't suit you, don't use it.
Head over to the Consolidation Club healthunlocked.com/couchto5... and you can see what others are doing and we can formulate some plans for you.
Have you read the guide to post C25k running? healthunlocked.com/couchto5...
Great thank you so much for taking the time to post about this! I hadn’t seen it but will definitely take a look now 😊 Many thanks again, happy running 🏃🏽♀️
My consolidation run's are all slow in comparison to my final run's in the C25K challenge. The speed will come eventually, all I'm doing is running the 5K or running for 30 minutes. I think that a lot of people make the same mistake and assume that by the end of the challenge you should be running 5K in 30 minutes, but in my opinion so long as you are running for 30 minutes you done the challenge. As I've already said, eventually your speed will come if that's what you want, as the trainer's say, "it's not a race" it's about getting out there and running.
Hey! Firstly, congratulations on completing C25K! Well done!
I graduated on Friday and I’m sat here planning my consolidation runs for August so I’m researching all related posts!
I’m going to echo previous comments - I don’t think there is a need to repeat the whole C25K!
Are you happy/comfortable with W9? If yes, keep repeating for the consolidation runs. It’s about distance not speed per se so maybe consolidate with W9 for 3 weeks and then five stepping stones another go?
Drop your pace a bit too - I’ve found what I thought were my slower runs were actually my fastest! I had more gas in the tank for the latter half to push a bit more without realising!
I am on consolidation run 12 and I have been using stepping stones, not trying to take long steps, just short ones as Laura suggests.
I was doing 3.4 k when I started consolidating and I am now up to 4.1K, stagnating a bit on that distance for now.
Presumably we wll eventually increase to 5K if we keep at it, and our steps will lengthen progressively. I certainly don't try to carry on running after 30 minutes, what a daunting prospect. Longer distances might just become a consideration later on.
Personally, I am concentrating on all the posture details and I think it makes a difference. Good running shoes and socks are extremely important too, I have found.
Thank you! Lots of good advice. I wore my new replacement running shoes today. They had been lurking in their box as I didn’t want to taint them with a rubbish run. After all the encouragement from the lovely people on this site I went out this morning and had a really lovely enjoyable run. The best ever. It really is mind over matter. Thanks for writing. Happy running.
Hi Run4Hills i been running 10 months and still can’t run 5k in 30 min but got close a few times but I have noticed that my running times have come down as a Ian miles in my legs just go out and run to enjoy and have run 🏃♂️ up to 13k every run is different so do what you think is best what about joining a running club I change my route on a regular basis good luck with you running enjoy
Wow! 13K! Brilliant! Thanks for writing. Other people have also said that I need to cover the miles to increase speed and that I should change my route. All great advice. Thanks. Am a bit frightened of a running club as I’m sure I’d get left behind. But I won’t know till I try. Will certainly look into it. It would keep me on the straight and narrow and would be fun too. Thanks. Good luck with your running!
I just go fir a run 🏃♂️ and try and mix them up like I will do 5k then 3k with a quicker pace then try and do like a 7k if I feel good I just keep going
Don’t worry about doing 5k in 30 min that will come in time I’m sure just think how far you have come over the last few months so you done awesome 👏 already
Thank you! It means a lot! My other half runs A LOT and very quickly too. Nothing I do is of any consequence and is certainly not worth discussing. It is really lovely that so many strangers are SO supportive and kind. Thanks .
Hi, I have graduated recently too and really struggle to motivate myself to run for 30 mins for the consolation runs, I feel guilty as i have only been doing 25 mins. I have yet to reach 5k!! I run about 4k in 30mins...im trying not to feel too disheartened!! Hopefully i will get my mojo back and i hope you will too!
Sounds to me as if you are doing pretty well. I wouldn’t be so hard on yourself and don’t feel guilty! 25 mins is great! Congratulations on graduating btw. You need to request your graduate badge!
I was expecting to breeze through my first few consolidation runs and it was pretty depressing to have stumbled the way I have. I think I needed a rest, for the temperature to drop and to stop worrying about the whole thing (as all the lovely responses have said.)
The first time I was able to track my run, I was shocked at how little distance I had covered. I really thought that I would be near doing a 5K in 30 mins.
I googled an average pace for age/sex chart and it said 39:19 for a 5K for me. It is still faster than I can do it but I’m not so, so far away. The world record for a road 5k for my age (-ish) is 16 and a half minutes. I was expecting to be at least 3 times slower than that considering my weight, the fact that I haven’t exercised for decades, all the pains au choc I scoff, that I run on grass and farm tracks... and most importantly have to fight a ‘can’t do’ mindset. So, I’m not doing so badly.
A couple of people suggested changing my route. Very wise. My normal route has a natural stopping point short of 5k and unsurprisingly I often stop there.
All my ramblings are to encourage myself too. Don’t really know what I’m talking about. Oh, last thing. Someone else said if you count up the total minutes of actual running we have done following Couch25K , you will see that it is hardly anything. We are still very new runners and are still to build up our legs.
Sounds totally normal from what I’ve experienced and what I’ve seen a lot of others say. I think it’s very rare to reach 5K in 30 mins by the end of C25K.
I managed 4.2k in week 9 so really only a few more steps than you! You’re doing great.
Don’t feel guilty. 25 mins is infinitely better than zero mins. Keep doing it and you’ll be building a really great habit, and a strong base of running to build on.
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