Whoah there....let me get my sunglasses, your new shiny badge is glaring right in my eyes...😎...that's better...wow, I think this months badges are extra shiny, must be something to do with the persistence and determination (like that in the face of the little duckling in the photo!!) of getting through c25k and the pandemic and everything thing that has been so uncertain for us all...so, this is a MASSIVE CONGRATULATIONS from me to you...I cannot tell you how proud we are of you all...all the new graduates this year have done an amazing job, 2020 has certainly been a strange one, some of us have been in and out of lockdown and I'm so happy to say our local lockdown comes to an end tomorrow, phew, I can see family and friends again!! With all this going on, we still have new graduates like you and it is my honour to welcome you to this months Consolidation club, here we talk about whatever is on your mind regarding running and swap any ideas we have and generally be here for each other.
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!
Happy September everyone...I cannot wait to hear from you all you fantastic runners you!!
Happy running
MummyCav xx
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As a new graduate I have decided just to consolidate for a few weeks! Until I feel 30 minutes is easily doable. Hopefully it won’t take too long, but it doesn’t matter how long it takes. No real idea of where I am going from here , simply taking it one run at a time. Although I have signed up to park run- I guess that is hope over expectation !,,
Taking it steady and not pushing yourself too hard is the best thing at the moment so consolidating for the next few weeks sounds good to me...the most important thing is that you enjoy your running, going to different places and absolutely, taking part in parkrun will be fun..that doesn't matter how long it takes either...we are here cheering you on!!
Oh is parkrun on again? That would help me and my husband I think. We did this together, but in the last 3 weeks he has been so much faster than me it has become a bit pointless. And my problem is I find excuses not to go if I don't have someone or something committed. So I have done 2 consolidation runs but they have been a week apart. 😭
Hi Mummycav , I finished - and requested my badge - today and am looking forward to the next phase.
I conquered the mental side of long running (eventually!) but my 30 minutes are not fast or pretty, so getting more comfortable at that sounds like a great idea.
I've seen posts about getting to 10k where there are time/distance goals per week (?). Is there anything like that for the consolidation runs, or is it down to me to assess my performance and adjust as I go?
Presumably the time I spend on consolidation runs (minimum 3 weeks!) is down to me too?
Hi DDJ2019 ...your consolidation runs are just to cement the fact that you can run for 30 mins really, however fast or far....& you should be enjoying yourself most importantly of all 😉. Running is freedom...if you want to build up to 10k once you’ve consolidated that’s absolutely fine and if you eventually want to run 10k in a certain time that is also fine and something that you can decide on once you get there...I haven’t run 5k in 30 mins yet, my best time is 32 mins and I’ve been running for 3 years...and my best 10k is 1 hr 11mins...that’s not fast at all compared to some...but...and this is a BIG BUT (no pun intended!!) NEVER compare yourself to others...if you want to run a sub 5k that’s up to you...& if you want to run 10k in under an hour, that’s up to you and these are all fantastic goals to have if that’s what you want to do...there is a 10k programme on here that’s worked for a lot of people, myself included so let’s get those consolidation runs done and see what happens from there x
Heeey! Today was my first consolidation run, 30 minutes. I feel it kinda hard, it was hot today for me and also I might not be drinking as much water as I should beforehand. I’m planing to run 30 min twice a week and one day to dedicate it to run faster, sort of intermittent fast running. Like the first few weeks but with speed. Will keep you up to date!
Hmm I am wondering if it is time for you to make some changes? Maybe a different route, something else to listen to? I graduated three weeks ago and I enjoy thinking about new routes. Not that I have done them. Or maybe a hilly part to give you a new challenge?
Thanks for your message. Yea I think you’re right, some changes could be helpful. I tend to vary my routes quite a lot but I do fixate on the time without stopping which probably stops me enjoying it as much.
I let go of the time yesterday and let myself stop a couple of times and I found that i increased my pace quite a bit which was nice.
I’m thinking about a mini run today too. 🧐
Congratulations on graduating, have you set yourself any new targets?
Ooh a mini run - I like the sound of that. But I can imagine it is hard to stop yourself. I haven't really got any goals yet, apart from wanting to get out three times a week for a run. I still feel like an imposter...
3 x a week is a really good goal. I think building that habit is so important. I think where I’ve slacked on that it hasn’t helped, so keep up the great work 👍🏼
I know what you mean about being an imposter ...but we’re all in it together 😃
Hi Run_dis ...I hear you...some runs are hard...& I don’t mean intermittently hard, it’s every run & it’s quite disheartening...I’ve just been through a stretch of them myself so I have a ‘tweaking tool’ in my running tool box that makes me finish a run on a high rather than aiming for something I know I’m not going to be able to do...so if I set out to do a 5k I tweak it during the run depending on how I feel...I might finish at 3k but if I feel I can carry on to 5 then I do...it took me a few uses of that ‘tweaking tool’ before I accepted this and didn’t feel bad about not doing the longer distance...but hey...a run is a run no matter how far you go..& at the moment lots of things can be affecting your performance...yes being dehydrated, lack of sleep, the wrong food or just your body not feeling it...don’t despair, you’re not alone..be kind to yourself and enjoy your running, no pressure 😉
You’re very welcome Run_dis ...I see you read one of my posts from a few months ago? Sometimes I read back on my old posts and find them very interesting, it’s been a real roller coaster ride!!! 😉😊
Yes i did. The post about how far we have come. I found it very inspiring, thank you
It resonated a lot, as I think I’ve been spending mental energy on what isn’t working,instead of focusing on the fact that until April I had never run before...EVER.
And now here I am-I have been consistently running a few times a week for the past 5 months.
No wonder I’ve not been feeling good about it if I’m wasting negative energy 😂
I graduated on Sunday and intend to consolidate with 3 x 30 min runs every week. No idea what my 5K run time would be as I'm recording warm up/cool downs as well . So I guess I'll keep doing what I'm doing for a few weeks and then look to the target of running 5K (you never know, I may surprise myself lol).
My aim is to run 10K eventually 🙂 who knew such things were even thinkable 9 weeks ago. Happy running everyone!
Haha, I know what you mean, when thoughts like ‘ooo, it’s raining, might go for a run!’ Ooo into my head I often question where the real me has been abducted to!!! 3x 5k sounds fab, doesn’t matter about time, like you say, you can work on that after...I always do a timed warm up walk first and then record when I actually start running but don’t you worry about that for now, just enjoy your new found ability and the ‘new you!!!!’
I'm embarking on the 'race at your pace' September challenge for 35 miles, having completed it during August alongside doing c25k (had originally planned on 25 miles but surpassed it so upped my target), not being confident to go for their next challenge if 50 miles in the month just yet. This will keep me running 3 times a week & give me that all important goal to aim for! Will have a think about the Parkruns.... not sure if they have restarted in my area yet! I run on my own so running with others is a challenge in itself! I'm just so happy I've graduated today! I never, in a million years, could see me doing this before!
Fantastic Spookysmum ...I got a ‘medal a month’ last year running ‘race at your pace’ by June my family just rolled their eyes when another medal came through the post!!! They are such a good motivator! I started off with a medal for RED January (Run Every Day) and it just went from there!
Park runs are a bit like marmite, you either love them or they’re just not for you...I’m a lonely goat (Lone runner) and parkrun does not appeal to me at all EXCEPT...I live bang opposite the park and can see everyone running so obvs it’s hard for me to resist when I see all those folk having such a good time so I do go in the hope it grows on me but 3 years later and really trying my hardest to like it I still don’t enjoy it!!! 🤣🤣
I've just completed week 9 !!!! Cannot believe it ..always hoped one day I would do it and today me and my 12 year old son have just finished it. Nice spent the last 20 years supporting my husband at events as he's a super duper runner..so now I'm giving it a go. Not quite at 5k but running non stop for 30 mins now so plan to just keep the 3runs a week of 30 mins at the mo to get stronger.
Whoop whoop!!! Well done Barnesy76 ..what a fantastic achievement...you need to request your graduation badge from Floss here healthunlocked.com/couchto5... and very well done to your Son too, you must be super proud of him!!! Running 30 mins is what the plan sets out to do, even if it’s not 5k...that you can work on at a later date if you want to...and with 3 x30 min runs a week you will def get stronger! 💪🏻
Thanks! I did a gentle run on Monday but only a short walk yesterday. Just pottering round the house today as the weather has turned. Although it is feeling better than it was, tomorrow will probably also be a rest day (gardening plus gentle walk) as I want it to feel as normal as possible before putting any more stress on it.
The good news is that my ankle/shin is feeling much better today. It's still got a twinge, but it's nowhere near as bad as yesterday. Hopefully I'll be back in my running shoes on Sunday with a very gentle slow run.
In other news, the out-of-control bush was spared yesterday. Other stuff happened. The sun is now out, so the lawnmower is coming out very soon, and then the bush will see some heavy pruning. 🌿
Tonight is consolidation number 7 and ill be honest its starting to catch up on me. What with work and three 30 odd min runs in the week im starting to get tired. I need to get back on the Porridge and honey for breakfast i think instead of the Bacon Baguette 🙄
Hahahaha chunkypie !!! Step away from the bacon!!!! Lol...
3x 30 mins is hard, I would struggle too and I don’t have to go to work!!! Although I’m a ‘stay at home’ Mum so that has its days let me tell you!!!! If you need to, just drop one of the runs down a couple of Kms...it won’t make a lot of difference, just add a couple more weeks onto the end, I’m sure that will make running less of a struggle, don’t want you burning yourself out...and save the bacon baguette for a treat on a Sat/Sun!!! 😉🤣👏🏻
When I graduated my initial plan was to keep running 3 times a week for 30 minutes for at least 3 weeks. I almost finished that and played a little bit with my routes - so now I finish on a declining bit, which makes a big difference. I am working on my posture and I am just enjoying myself at the moment. On a couple of occasions I have been running for a little longer, just because I wasn't ready to stop. I don't feel I want to compete with anyone yet or increase speed although I would like to run for longer on the weekends I think. I can't believe how much I have changed. When I started I was convinced I would give up before week 5...
You sound like you’re really enjoying yourself pangsa and that’s music to my ears! No pressure runs, no competition...changing routes to suit you...all brilliant tactics to keep you running...I often find a route where I do my warm up walk up hill and start my run down hill...continue in the flat for a bit...do a little up hill (which is not my fav bit!!!)..back to the flat and then downhill again before continuing on the flat back home and this works a treat...I get my breath back on the downhill bits, although I do think running downhill is harder for different reasons because you have the brakes on all the time which obvs alters your running stance and puts more pressure on your knees but getting my breath back wins everytime!!
How funny that we all cannot believe who we have become?! I thought I would give up after the third run of week 1 as I was convinced that I was not built for running...but that’s a load of cobblers!! We can all do it can’t we?! 😉
It is great to read what other members have been doing. It makes me realise that we need to set ourselves specific goals now that the program is over.
I graduated on 20th August while on Holidays visiting family in Spain and my running has been a bit uneven since. In the sense that I have not quite run for 30 min each day and the graduation week only run two days instead of three. I did my first 5k on Monday and I felt great, chatting all the way, but it took me quite long (almost 40 min). Today I run again only 25 min. I want to set a minimum of 30min three times a week and improve speed, but I feel that the greatest impediment is mental. I might ask for advice on mental resilience on the general forum.
Congratulations to all the graduated runners and keep up the good work!
Hi Ballesta ...congratulations to you too!! What is so fab about this forum is that no matter what you are going through with tour running you are not alone, somebody somewhere is feeling exactly the same as you...!! 40 mins is a brilliant time for 5k...as is 20mins...do you see what I’m saying??? A 40 min 5k is just as far as a 20 min 5k and for now, that’s what your body is capable of doing...there’s no point trying to push for a sub 30 min 5k when it’s just not there yet, you’ll only slope home sulking, like I’ve done in the past!! It’s early days for you at the moment, you’re legs are still new to this as is your heart...& your head!! Believe me when I say this that most of my runs I have world war 3 going on in my head, those gremlins try telling me nearly every run that I can’t do this, I’m too unfit or I’ve too much to do...my advice is to try and take your mind elsewhere...have a conversation with those thoughts, when your head says you can’t, answer it with ‘yes I can’ dig deep and keep going and once you get into a rhythm those thoughts will soon vanish...get a mantra going while you’re running...and some good music, audio book or podcast in your ears...devise a shopping list, play games like ‘name the dog’ or, & this worked for me, make up positive words about running using the last 3 letters of number plates as cars go by...anything to take your mind away from the battle 😉
I graduated on August 27th but was on holiday and decided I could take a few days off, so my first consolidation run was today. Luckily, it was significantly cooler and flatter than my last run and so, despite the break was a little better.
I want to spend the next couple of weeks just continuing to hit 30 minutes of running every day. No focus on pace, distance or route.
Once I feel like that is starting to get really comfortable, I want to mix up running paces and maybe do a couple of longer, slower runs per week and one shorter speed run. I think I definitely fall into the undesirable category that does every run at a 'middling pace' and once I've baked this habit in, that will be the first thing I try to address.
Hi anthony_jeannot ..do you mean 30 mins every other day?? Three times a week is plenty, anymore than that and you risk injury as your body needs to recover after each run so that means on rest days, the days in between...once you’ve done that then mixing up your runs, playing with pace & speed, finding new routes and setting yourself realistic goals sounds like just the ticket! 😉
Thank you. I'm quite looking forward to getting the hang of running more slowly and steadily for runs (instead of racing against myself like I might have been doing earlier today) and to running some trails on more scenic routes than city streets.
I have this notional new goal of being able to get out and go for relaxed, enjoyable one-hour runs three times a week.
I'll be clocking up another full circuit around the sun (940,000,000km no less!) in around 7 weeks time, and that's the notional date I've set for reaching the goal of running for a whole 60 minutes.
No idea if it's realistic or not, but if C25K and going from a standing (sitting?) start is 9 weeks, 8 weeks to slowly increase the amount of time running each week seems fairly reasonable.
Today was my first consolidation run!!! It was weird without Laura instructing but I used the same familiar route with the music on. As I was doing 5k I did run with a PB of 37 mins. I am going to continue this until I reach 5k in 30 mins but will not rush, take it easy over the winter doing 3 runs a week.
Yay, well done Laks2run , I know what you mean about missing Laura...or whoever you chose as your coach...sometimes this is when a new graduate can kind of feel a bit lost, I know I did, I was so used to having some structure to my runs...even now and again I like to go back to a podcast that has Laura talking to me...many people feel like this and we are here for you! Come on here, tell us how you’re feeling and, exactly like you have, tell us your plans, you will be motivating others to keep going by sharing your ideas and yours sound like a good plan 😊
God as if it's September already - I just posted in August consolidation! Where has this year gone?!?!
I just wondered, how often does everyone run per week? When doing C25k and first 2 weeks of consolidation I was going religiously every other day, and to be honest it started to feel dull. Just went on holiday and thought I'd give myself a break and I feel like it's done me wonders! Do you have a set schedule you try to keep?
Hi nrbone ...I know, where has the year gone?? it'll be tinsel and glitter time before we know it!!
I personally run 3 times a week...sometimes 4, some times I run long, sometimes I run short, sometimes I do intervals...anything to keep it interesting...and sometimes, a few days off can get you wanting to get out of that door!!! I don't have a set schedule, I just run when family life allows and now that my children are that bit older I can sneak off when they're still asleep for a quickie!!
After being a bit of a quitter the last few years I’m thrilled to have achieved something to completion in this programme - though I have tried and failed to get past week 4/5 a few times over the years.
My final run of week 9 I decided to run on a treadmill for the first time as it was lashing with rain. I had it on 1% incline as this is best to simulate outdoor running and I pushed myself speed-wise knowing that it’s often easier to be faster on a treadmill. So my final run I achieved 4.6k in 30 mins.
My plan for the coming weeks is to firstly stay uninjured, heal up some blisters from a poor fitting pair of trainers and make sure I can achieve this pace outdoors too as I know it’s doable in the relative comfort of an indoor gym.
After that in maybe a month, I’ll work on getting my pace to running 5k in 30 mins, though having tried this pace for 2 mins yesterday, it seems very far off at this point, so I know to take this slow and work on it. I’ll be alternating leisurely easy pace runs with interval speed runs to work on my pace
Congrats to everyone else who has completed the programme lately given all we have had to contend with.
Your plan sound like just the right thing to do for you..If you're wanting to achieve 5k in 30 mins then that is a great goal to work towards...slowly...as you say, you want to avoid injury so keeping it nice and steady will help...also, making sure you take that rest day inbetween runs to allow your muscles to heal before you take them out again...you are FAR from a quitter...more like an inspiration because every time you get out of that door you never know who will take up running because they've seen you
So true! It was seeing some very inspiring ladies running in my neighbourhood that got me out for the first time. I’d been trying to pluck up the courage to do C25K for a few years. So seeing those brilliant runners was genuinely life changing in terms of my health and self confidence.
Hi, I graduated 2 days ago and have just been for my first consolidation run using the C25k+ podcast with Laura. I changed my route, and it seemed pretty pacey I must say, but found having the music kept me going. I only covered 3.6k in the 30 mins though, whereas I had worked up to 3.8 by week 9, so maybe it wasn't quite as quick as it felt 😁so my plan it to carry on with the same for the next 3 weeks. Should I extend my steps do you think to cover more distance?🤔
Hi toffeemummy , I must've missed your post for some reason?! I do apologise...
At this stage, it's more a case of getting used to running for 30 mins comfortably and not about the distance you're covering...so if I were you, I'd carry on with the 30 minutes running then when you're comfortable with that maybe then it's time to experiment with pace and distance etc..keep us posted though
Hi everyone. I have just graduated today and now plan to do the consolidation runs. I was wondering..... what do you all listen to during these runs, or how do you time them? I loved having the couch to 5k app telling me to start running etc. and giving me updates on how much time had elapsed & encouragement . Is there something else available to use at this stage or do I need to keep replaying the run I just did?
What we listen to is very individual, but in terms of timing, I just bought myself a £10 digital stopwatch with a large display, which I have found to be brilliant. I’ll leave it to others to tell you about apps (I’m trying out a couple) and other more sophisticated technology.
Hi xKnuckles ...it's entirely up to you what you listen to, I have the radio on and when I was consolidating I ran the last run of the programme a few times and then moved onto other running apps as I said above...it's very easy to feel a bit lost at this stage and this is what we're here for, swapping tips and advice to keep each other going
Hi, Ive been using the c25k+ podcasts. Stepping Stones is great! A really structured 30 min run to music with Laura talking you through all the way. Even more structured than the c25k app. Im going to use this for a few weeks xx
I’m still can’t quite believe that I stuck with the programme and finished the last run yesterday! I’m so glad to find this consolidation forum. I still feel that I need a coach’s voice to keep me motivated. Any thoughts?
I know what you mean Fab55 ...that's why we have the consolidation club, many of us feel a bit 'lost' without Laura, or whoever you chose as your coach...but there's nothing to stop you repeating week 9 run 3...or have a look at some other running apps like runkeeper or Nike running club, they have some good coaches there that keep you going...the sergeant major on runkeeper makes me laugh every time!!!
I still run with Couch to 5k Sarah millican giving me week 9 run 3 updates! I will until I brave one of the ‘proper’ running apps but previously these have taken the fun and ease out of running for me so a bit nervous to incorporate them.
I graduated at the end of August and have been running three times a week since for 30 mins. I feel I need to get comfortable with that for quite a few weeks before I think about moving on. I’m running between 4.2 and 4.5k depending on what kind of day I have had the day before! I am just going to enjoy the running and not worry about distance for now as I am super proud of what I have achieved already!
Yay, well done Salmonpink ...you should be super proud of yourself!! You have hit the nail on the head there too, running and enjoying it is far more important than distance and pace...your legs are still new to this so making them do more than they're capable of can only end in tears...
3rd consolidation run today and I managed 4.75k in 30 mins
A decent improvement on my 4.5k graduating pace on a treadmill and today’s route had some pretty intense inclines along the way so I’m super happy with my pace. I pushed myself through the whole run today and did finish with a minute of a much faster pace to really finish myself off. I was very out of breath at the end which I know is not sustainable for every run.
I’ve also started to join my partner (he’s 6ft2 and very athletic and I’m 5ft 2 and preciously not athletic at all) to run for the last two runs which has been so nice to finally feel confident enough that I’m not going to be holding him back at snail pace and added a lovely activity for us to do together in a post Covid world! So far he’s stuck with my pace and not complained.
Of 3 consolidation runs I’ve only completed 1 ( the first one) don’t know what’s happened but my motivation to run for 30mins( and in my case 4.2k) has disappeared. Have only managed 3k in the past 2 runs before stopping and walking. So feeling deflated to say the least and dreading. my next one. Is this a common problem?
Do not despair LdeP you are not alone...many many of us...and I say us because that includes me...go through this...and even now, the thought of running 30 minutes makes me think ‘no way’...and I’ve been running for just about 3 years...even 10 mins feels hard sometimes...what works for me is to slow right down...start slow and then go slower...get into a rhythm and you’ll find that it feels good...you need to take your mind off what you’re doing..was your first one that you managed 30 mins hard? I honestly know where you’re coming from and I sympathise with you, I really do...but you can do it, you can run for 30 minutes, the programme has got you there...you just need to believe in yourself xx
I graduated on the 23 August 😁since then i have managed 5 runs all have been at least 30 mins which i still have to pinch myself !!! 2of those have been 5k 😁😁😁I also managed to trip over on C1 and are still sporting the bruises!!
As for plans. Not sure. I know I need a focus. I am contemplating the 5k virtual race for life in honour of my parents. Would love to run longer and faster.
Not sure how to approach things but I know for sure I want to keep running x
Sounds like you’re having a great time Smile23 ! You’re doing brilliantly apart from your trip?! I hope your bruises don’t last..,but they’re good ‘war wounds’ in a way!!
I think the virtual 5k would be a love,y thing to do...your parents will be looking down with so much pride cheering you on I’m sure!
Keeping running is def something I’d recommend! There’s always juju’s magic 10k if you fancy it?
Hey Mummycav. I graduated today but I’m off on holiday tomorrow for 2 weeks. I’m planning to walk lots and see if I can get a run in around the accommodation. We’ll see! I’m happy to cut myself some slack and enjoy my time away! One thing I’ve learned is a lot of this is in your brain - I’m relaxed about it because I know I can do it!
Well done Weymouthgirl ...lucky you going away for a bit! I hope you packed your trainers and manage to run round the block...or even better , if you’re near the coast, along the promenade or somewhere? Have a great time
Hello. I finished the programme on Wednesday and tomorrow will be my first consolidation run. Really looking forward to it actually. Feel like the pressure is off and I want to enjoy it and make it part of my life going forward. It’s a shame we will be changing the clocks soon! Excited about the morning 🏃🏾♀️ 🏃♂️ ❤️
Yay...well done RisegateRooky ...sounds like you’re enjoying yourself? Sorry for the late reply, I’ve been, like many other people I’m sure, busy getting 3 kids back off to the world of education...!!
Taking the pressure off after completing the programme is good, just running for runnings sake, just because you can makes it even more enjoyable
Park run is due to start end of October, obviously subject to change. I graduated today, plan to run 3 x 30 a week for foreseeable with park run monthly.
So I graduated today and will be happy running for 30 mins 3x per week for a couple of weeks before trying to extend my run time. I now want to find some alternative routes before the daylight hours shrink. This is the bit that most concerns me. I want some safe routes and it would be nice to find one that is a lot flatter than I am used to. I can’t imagine that chugging round laps of the local sports field in the early morning dark with a head torch would be much fun though. Does anyone know if 2 shorter runs in a day (1 before work and 1 at lunchtime) will have the equivalent training effect as 1 continuous run? I’m definitely an early morning runner but the impending shorter days will make that less enjoyable alternatively I think it would be hard to fit in a 30min run + warmup/down/stretch + shower in my lunch hour.
Well done on your graduation DorsetSloMo ...I’m actually looking forward to running in the dark again but then again I live on a main road and tend to stick to that so it’s heavily lit so I’m safe...I also like lighting myself up too!! Mixing up runs with alternative routes is always a good idea to break the monotony as long as you’re safe.
Running continuously for 30 mins is advised as breaking your runs into two will take a little longer to build up your stamina but sometimes life gets in the way...maybe a 30 min run at the weekend is doable? At least then you’re getting into the longer running times?
Yes weekend longer runs are doable it’s just weekdays that I know will be a problem. Maybe I’ll try running in the dark when it’s here and see what happens. I know my eyesight isn’t great at night since a cataract operation. Mega bright leds might be the solution I guess 🤔
Feeling fed up. I've got some problem with my foot- I think it's extensor tendon (top of foot, towards my three smallest toes). I didn't run for 2 weeks and it felt completely better, so I went out once, for 20 minutes, and that was fine. Then yesterday again, for 30 minutes, which was fine, but the same pain developed when I got back. Really frustrating.
I'm hesitant to go to the GP - feels a bit "worried well" during all the current problems with Covid 19 and people who have had treatment delayed, who really need it - wondering if I should just wait and see if it goes away again. And it was all going so well. GRRR.
Oh flippin ‘eck TortoiseRegretsHare ...how frustrating for you? I’ve had plantar fasciitis and this sounds like ver much the same thing....I’ve never been to the docs with it, I’ve just kind of ignored it and carried on regardless but I know how painful it is and like I said this sounds like the same kind of pain....have you tried special socks? And little spikes foot rollers? Usually this is the underneath of the front extending to the toes so may not be helped by these things but honestly I feel your pain x
I went to the osteopath yesterday - last year, in just one visit, he fixed a hip problem I'd had for two years, so I trust him (and he's a runner). He said the most likely problem is with my lumbricals - I never knew beforehand that I had lumbricals - good name! (en.wikipedia.org/wiki/Lumbr....
He did a lot of massaging and some acupuncture, and gave me some strengthening exercises picking up marbles with my toes and gathering up towels with my toes etc. He also looked at the tread on my trainers, to see if there were clues there and said foot strike looks good. Afterwards my foot was more sore than when I went in!
So feeling better about it all. He said it was ok to run, but start with short runs, to ease back in and make sure that his diagnosis is correct. Love it when someone says: and I probably won't need to see you again!
I reckon I'll be back out tomorrow morning. Hooray!
Hi, I managed to graduate today and pushed myself to keep running until I hit 5k. I achieved this in 36 minutes so very pleased with myself today.
I am definitely going to keep up my 3 runs a week and see where it takes me. My only concern is I like running at 6.30am and the mornings are getting darker so I may have to change my time come the winter. I just don't feel motivated to run in the afternoons or at night.
Anyway I will worry about that when it is too dark at 6.30am lol
Congratulations Babycat-13 ...36 minutes is definitely a time to be proud of!!! running three times a week sounds perfect and will cement all your hard work over the last few weeks...I know what you mean about finding the motivation to run at a different time to what you're used to but running in the evening is quite nice... have the coolness of the evening air and get to wear lights!!! Like you said though, you'll be better off thinking about that when the time comes...but for now, just enjoy your new found ability
Hi there, I graduated just over an hour ago and have requested my badge. Next stop here, I feel very pleased to have made it through the programme without interruption or injury. Especially in the last 2 weeks, getting the kids settled back into school and still managing my early morning runs. Running has become a very important part of my life so I definitely want to carry on past C25K. My aim in the short term is simply to achieve a more comfortable 30 mins run 3 times a week. Whether I get to 5k in 30 mins is uncertain but just maintaining my fitness level is my next goal. Is there a rule of thumb for the number of weeks people stay with consolidation runs before moving on with longer or faster runs? Great to be a part of the club !😊
Hi there flute_of_fancy ...congratulations on your graduation...I know sometimes life can get in the way of running i.e getting kids back to school etc but it seems like you're managing it perfectly...think we have another addict on our hands here!!! Running is amazing...and the feeling you get afterwards is the addictive bit...when you feel comfortable running for 30 minutes that's the time to move on and think about what you want to do next, whether that's improving your 5k time, running further or running longer...or infact, not changing anything, just carrying on running just because you can...usually we would recommend consolidating for about 3-4 weeks...that will cement all your hard work...let us know how you're getting on
Hello, i graduates a little while ago, but after taking a break for holidays, it’s taken a while to get back up to being able to consolidate 30 minute runs. Problem is I’m so slow, it’s frustrating - I’m still only managing about 3.5 - 3.75km or so! Do I carry on at my own pace and try not to worry about how slow I am? Or should I aim to try and get a little bit faster?
Well done. Don’t worry about the speed. I was told that speed will come. We just need to get more km under our belts to build our legs.
Stick to the 30 mins. I was looking for more enjoyable runs and started reducing the time to 20 mins more often than not. Wish I hadn’t done that really.
I am happy doing this on sluggish days on my bike - just getting some more Kms under my legs - so I’m not sure why being soooo slow stresses me out when running?! Maybe it’s because on a bike, you are covering much bigger distances! I went out yesterday and did 33minutes, but slowed my pace right down so it felt ok, rather than being exhausted and it felt much more enjoyable! I think I’ll stick with 33minutes this week and then maybe look at some of the Nike Running Club guided runs that people have suggested in the forums 👍🏼
The Nike RC is good because it maps your run. Gives you lots of info on how you are running. My fastest pace is often at the start-all wrong. The guided runs -coach chats away. You have to do your warm-up walk before you press start and make sure you press ‘stop ‘when you stop or it’ll mess up the stats.
Someone else suggested always running for 30 mins and walking after that to get home. Try to get further each time.
HI Dee_s ...well done on your graduation and I hope you enjoyed your holidays?! If you're running comfortably for 30 minutes then it does not matter one little bit how far you are running...there's only one person who thinks this is a 'problem' and that's you...you are doing amazingly well, just being able to run for 30 minutes is a feat in itself...I would definitely recommend that you run at your own pace for now...just for another few consolidation runs and then see how you feel...there are plenty of podcasts out there that can help with speed and stamina...enjoy yourself and stop worrying, your runs are your runs and no one elses 👍🏼
Hiya. graduated this morning, and I promised to treat myself to some proper running shoes. If I'm going to be running this much I need to stay clear of injury!
New shoes!!! Running shoes can make such a difference. Go for it! If you are buying online read the sizing guidance. Buy big! I bought 1/2 size bigger and had to send them back for a whole size up. I knocked a few minutes off my time -still slow-but faster! Happy running!
Running socks are fab too! Shaped for each foot -left and right.
Congratulations MartinMX5 ...well done on your graduation and NEW SHOES sounds like a proper treat to me!!! It might be an idea to have a gait analysis if there are any local sports shops offering this at the moment?? You will be sure then that you're buying the correct show for your running style...which all depends on how you land etc...if not, I think there might be an online service that asks you questions like what surface are you running on and things like that which will also help you decide on the correct shoe...good luck with the shoe shopping and let us know what you end up with
thanks Mummycav I got the gait analysis done this morning and bought an eye-wateringly expensive (for me, anyway) pair of asics as a result. Don't seem to be able to post pictures here so you'll just have to take my word for how swanky they look! Out in them for my first consolidation run tomorrow. I'll be disappointed if I don't go at least 50% further than I did on w9r3!
Well done Brookjogger That is EXACTLY what consolidation is for, to make running for 30 minutes feel less of an effort and more of a pleasure! (well, at least feel slightly comfortable!!!)...and yes, working on the stamina might even eventually lead to that magic 5k! let us know how you're getting on
Hi, I've just done r3 of wk9 and graduated , going to keep it up with consolidation runs for a while as I'm not hitting 5k, running very slowly, I dont want to give up though.
Yay...congratulations Coolwaves ...the aim of the programme is actually to get you to running for 30 minutes and when you're comfortable with that, after a couple of weeks consolidation, that's the time, if you feel you want to, to work on speed, distance, stamina etc...running slowly is ok you know, we have a few snails on here and running slower often means you can run further...and no, we don't want you to give up either!!! Keep us posted as to how you're getting on ...and here's a link for you t click on so you can get you're well deserved graduation badge healthunlocked.com/couchto5...
That’s brilliant 9weeks2Run ..and yes, your plan sounds perfect, building on and cementing all your hard work so far, that’s what it’s all about 😉 don’t forget to ask for your graduation badge too...click the following link healthunlocked.com/couchto5...
Yay...congratulations!!! What a lovely, sunny morning for it?!! I know what you mean, I miss Mr Smooth too, especially at first...I carried on using him for my consolidation runs and then our relationship became more sporadic!! x
I graduated a couple of weeks back, and have struggled a bit since. On my graduation run I pushed through to 5k, and it took me 43 minutes, but I was pretty much dead at the end of that! Haven't done 5k since, and even struggling with 30 minute runs. My legs seem to permanently ache - does this ever get better? I'm stretching well. I've also developed Plantar Fasciitis which is annoying, but is only mildly painful when I get up in the mornings. And I thought running was good for you!!!
Ohhhh..you sound a little bit disheartened??? If you’ve covered 5k like you say, that is something to be really proud of!! A 20 min 5k is just as far as a 43 min 5k, we all have our own speed, pace, style, goals etc and all our runs are our own...you’re not competing against anyone and you are new to this, your legs are still learning as are you head, lungs and heart...I think if you were dead at the end then you e pushed yourself a little bit too hard...start off your run slow...& then slow down some more...running slower than slow often means you can run further...& try to take your mind off what you’re doing...you’ve already run 30 minutes when you graduated so you know you are capable of it, you just need to get comfortable with it, I just think, like I say, you were expecting too much too soon. Concentrate on running for 30 mins and forget the distance for now..
As for plantar fasciitis, I also suffer with that every now and again, it depends what I’m wearing on my feet..I have a spiked wooden roller that I use when I feel it coming on and I have special socks, available from Amazon, that also help...I know how painful it can be, I also try a bit of mind over matter...running is a fantastic way to keep fit and also extremely good for getting your head in the right place...honestly, I think you’ve got graduation deflation...it’s a bit like the day after your wedding day, there’s a massive build up and then nothing...but you have to work at it...until the relationship between you is near perfect...I’m sure you’ll get there, you have the support on here and there’s a wealth of experience and knowledge at your fingertips..please don’t be too hard on yourself, keep us posted on how you’re getting on x
I had 2 goals with the program - to never fail a run and to do 5k on my last run, and I achieved both. I'll never run 5k in 30 minutes and I'm happy with that, but I suppose I expected that as I'd done 5k once I could keep on pushing to do that at least once a week. But now I'm finding doing even 3k hard! I guess I'm setting my sights too high - I will just keep on pushing with the 30 minutes 3 times a week until I find it a bit less taxing, then try for a 5k again!
Hey Jamesfan73 ...congratulations on firstly, graduating and secondly, for achieving those two goals!!! Guess what? I’ve been running for 3 years ans I haven’t run 5k in 30 mins either!! I just can’t run any faster than I do and that’s ok with me, I’m not competing with anyone...and in the days of park run, yes, at first it used to bother me when Mr/Mrs ‘got to get there first’ whizzed passed me and almost blew me over leaving a jet stream behind..but just learned to accept that we are all different...he might not be as good at playing the sax as me...or be as good a driver as me 😉...aiming for 30 min three times a week is exactly what consolidation is so you’re doing just fine 😊
Looking for advice here. I graduated from C25K a week and half ago. Since then I've done three 30 minute runs on relatively flat ground and in cool weather. I find, thanks to the program, that I can run for 30 minutes but after each 30 minute run I find that I'm absolutely exhausted for the rest of the day. Any advice on how to make running easier and less tiring?
Do you use a run tracking app? I didn't realise until I looked at the trend that I was going a teeny tiny bit quicker (1 or 2 less seconds per km) pretty much every run.
For a week I set my app to tell me my pace every minute and set myself the goal of running 10 seconds slower per km than my last run. It really helped.
As it happens, I just started using Nike Run Club yesterday and I’m still getting the hang of it. I’m already a slow runner and I’m not sure how much slower I could get without actually going backwards. Haha. I’ll keep your advice in mind the next time I go out. Slowing down sounds like a good idea. Thanks for your help.
Hi FreshAirRunner ...so sorry for the late reply...gosh, getting the kids back to school amd routine has taken all my time this week!! The only advice I can give is to slow right down...& then slow some more...there are many apps out there that can set a pace for you, that might help..let us know how you’re getting on
Thanks for your reply. I can I imagine that the beginning of this school year is more challenging than most. I haven’t run in a couple of days but I think the running might be getting slightly easier. Still, can you recommend an app that does pacing? I use the Nike Run Club but I’m not sure how or if it does pacing. Thanks again for the advice.
Just graduated. I really struggled to find the motivation to go and do my final run (9:3) but so pleased I did. I enjoyed it so much, outside in a light drizzle through beautiful countryside and I ended on the thought that I really am a runner now.
I am at the consolidation stage. I will aim for 3x 30 mins a week. I'm not too worried about pace, but do like to try and do different routes. I would then like to aim for 10k, but that is a way off at the moment! ha ha
Yay!!! Well done Pinkpig20 ...that’s the right thing to be aiming for at this stage...I’m sure there’ll be a 10k in there somewhere but only when those legs of yours are ready 😊😉
Well, I graduated on 11th September and promptly went on holiday on 12th. Took trainers and kit with me with every intention to run a few times in the fortnight. However...nothing doing! Combination of 30C days and hotel on a very steep site (I find hills hard) scuppered any good intentions! Oh well- today I did a BodyPump class and thought I would walk in the treadmill for 30mins. In the end I ran on the treadmill at quite a fast pace, but had to go after 20mins. Quite happy though-I felt good afterwards and I’m feeling motivated to run again on Weds. That’s the whole point isn’t it?!Back to it!
Haha...good intentions packed in that case..but never released?!! I get you with the hills, they’re not my favourite thing so I do avoid them but feel I have to throw one in now and again!! 😬 BACK TO IT NOW!! Come on, get those consolidation runs done and who knows where your running will take you...how exciting 😊😉
Yup! Did a dance fitness class this morning and surprised myself at how I kinda kept up with the cardio. I feel my fitness has really improved and I haven’t lost it all so it’s not gonna hurt as much as I’m expecting....it’s all in the head! Consolidation run booked in for tomorrow!
First consolidation run today. 5K along a new route listening to a Louis Theroux podcast. Felt good!
The buzz on my arm from my graduation Garmin ticks off the Ks but Im enjoying running for its own sake rather than pursuing a particular goal at the moment.
Not really a new graduate - it's been almost exactly 3 months since I graduated, when I ran 4k in 30 minutes on W9 R3. My running journey has had its ups and downs since.
Within 2 weeks of graduating I reached the magic milestone of 5k, and while on holiday in Cornwall, took the opportunity to enjoy running along its beautiful coasts.
A health scare set me back at the beginning of this month but the GP encouraged me to keep running, although I had to be careful and build up again from 2k.
My reason for doing C25k was to be good enough to take part in a Park Run, so when it looked like it was going to restart in October, I signed up! Sadly a restart is looking doubtful again, but I discovered I could still take part in (not)Park Run, where you run a 5k route of your choice and enter your results on the website, where it's displayed alongside those of fellow local Park Runners. That gave me a boost, and on Monday I registered my personal best of 33:31.
When I graduated I had dreams of bridging to 10k straight away, but have learned the hard way that consolidation is key to progress, especially for my slightly overweight, 50-something body, and if I smash my personal best by 90 secs on one 5k run, not to expect to smash it again on the next!
So I'm just going to keep consolidating and see what happens. So glad to have 'found' running and read the experiences of the community here.
Another consolidation run done. I’m not counting just want to run 3 times a week as the mood takes me, for a month or however long it takes me to feel 30mins is comfortable! Been doing treadmill runs (as I’m weather averse), but hey, I’m enjoying myself. I have also discovered Coach Bennett on Nike Run Club...nearly cried when his voice in my ear told me how proud he was of me!!! Might venture back outside this week-weather and Covid permitting.
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September 2019 Graduation Badges...
DECEMBER 2019 C25K GRADUATES - REQUEST YOUR BADGE HERE!!!😊
