Congratulations for graduating C25K, and a huge, warm welcome to the October-November Consolidation Club!!!!!!! 😊😊😊
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 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!
roseabi xxx
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roseabi
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Sorry to read about your injury, but actually thank you so much for your regular postings!! They are really interesting and I think they will be of much help to the new runners on here. It is easy to think one is going to lose all fitness when injured, and this thinking can cause many new graduates to give up running. But your positive posts illustrate that this is not the case - yes you have to put in some hard work (injured or not, in fact), but you learn so much from the process and very soon you will be a much stronger runner!!
The postings are as much for me as for everyone else. It's instructive to reflect on what happened during a run, and forcing myself to write it up afterwards aids that.
I'm glad my "warts (or verrucas) and all" musings are useful. 👍
C25k is what I needed to get running with confidence after too long a break and being much older than I was.
But I kind of feel relieved not to be constrained by a prescriptive programme now. The danger is letting it all go to waste again without a firm goal.
I like to do circular runs which I haven’t been able to do with C25k; it’s all been straight out, turnaround halfway and back the way I came. There’s something inexplicably more satisfying running in circles. 😁
Looking at the map, the shortest feasible circuit from home is 6.8km (and I don’t want to drive anywhere to do a run).
I’ll maybe go for that distance trying the slow jog method, or have a walking interval, once a week.
Then a second run, out, turnaround and back, of a shorter duration. I feel two runs a week is enough for me at this moment.
You are so right, a firm goal is extremely important! I think your plan is excellent. I know what you mean about circular runs, they are certainly more interesting than out-and-backs! You also have the option to run them in reverse every now and then to help keep things fresh. Have you tried the slow jog method yet? If so, what do you think so far?
I think the combo of slow jogging and walk breaks should be fine to help you through the longer distance of 6.8 km - if you are not yet running 5k in 30 minutes I suggest it may be helpful to start with a 10 minute warm up walk rather than just 5 minutes.
And I am very pleased to see that you plan to keep to two runs per week for the time being. I think that the three runs per week stipulated by the C25K programme has lead many people to think that they must run at least three times a week, but this is certainly not for everyone! For many people, particularly as we age, it is most beneficial to take more than one day off between runs - this allows time to recover enough that each time we run we are performing optimally.
I tried to slow jog on my last run without watching the video. I found it hard to manage.
I’ve now seen the video and it’s seems crazy, jogging at walking speed?! It’s counter-intuitive - why not just walk? I then had a little go while out walking the dog, once he was off lead, though I wasn’t in running gear (but I had a pair of trainers on). It felt crazy too. 😁
The Japanese guy who devised it says he ran a marathon at 50 in 2h 38m, which is incredible. It’s worth having a go. Slow jogging not a marathon.
That’s a good idea, walking further for a warm up. Thanks. I’ve averaged around 28:30 for 5km towards the end of C25k, apart from the slow-jog final run. However, there are some slight hills on the 6.8km circuit!
I think marathons are worth a go 😊 But let's not get ahead of ourselves 😄
I noticed that most of the people in the slow jogging video are really doing a fast walk (i.e. they have one foot on the ground at all times), which is good to do for your walking intervals. However the chap himself (at the beginning of the video anyway) is doing a very relaxed slow run with nice form - keeping his feet under him at each landing, and each landing is on his mid-foot. When I run very slowly I find it helps to have a quick scan down my body and really relax any muscles that are tensing up, particularly my face and shoulders, but also my legs. Think about picking up your feet behind you, and keep yourself aware of any trip hazards. As probably happened when you first started Couch, you will discover new muscles and may feel a little sore at first!
Yes, I noticed extra tension in my ankles probably due to the mental effort of forcing slowness and also I was aware of too much bobbing up and down; it’s a bit like skipping rope exercises where you control the rookie up and down movement by shuffling your feet. 🙂
I shall have another look at the video.
I remembered now he asks the woman runner he’s coaching to change her running shoes for ones with no heels.
Good analogy! It's certainly bouncy. You may have heard of 'low drop' and 'zero drop' shoes around here - if you go for those make sure you ease into wearing them, as they also put extra strain on the calves and Achilles tendons at first. They are fabulous for walking in at least, so worth trying xx
I’m doing fine, thanks. Getting out at least twice a week and enjoying it. I’ve been mixing it up, shorter runs 4k and longer ones 8k; at normal pace and then trying to slow it down the following run. I’m still finding it difficult to slow right down to niko-niko but the slower run is more enjoyable because I can take in the scenery! 😁
I’m also looking more at technique, strengthening, and professional physio tips from Youtube. There’s a lot of info on there, really interesting. The “theory”, I didn’t bother with all that when running pre C25k. I guess it wasn’t as easily available back then.
Hello, I'm new here - I have just finished C25K - but I'm really worried about dropping the habit like the last time I did C25K 5 years ago ! I'm now aiming for two 30 mins run a week and increasing my speed a little. I ran comfortably at 8:something mins per km for most of the program, and the last runs have move to 7:40. I still can't get to 5K in 30 mins though.
Hi! Congratulations on finishing Couch - I have awarded you your Graduate badge!!
After you have continued consolidating your 30 minute runs for a couple of weeks, I suggest a little project to get you running 5k could help keep you motivated for a while longer. Make one of your runs your long run, by increasing your time running by five minutes at first, and then another five in a week or two. Judging by your recent pace you are likely to be able to run 5k in under 40 minutes with this gentle push, so it won't be long before you hit your first goal! If you keep a long run in your weekly regimen, you will notice over time that you will start to run shorter distances faster. As you get stronger, you can also start to build in intervals runs - for example you could go back to some of the earlier C25K runs and jog the walking breaks, or check out the C25K+ podcasts for working on your running cadence: nhs.uk/live-well/exercise/c...
Thank you so much - that's helpful. A running addict friend of mine has suggested intervals. I think I will consolidate 2 runs of 30 mins like you mentionned for a couple of weeks as I've just started seeing a PT for strenght and once I'm use to this new excercise I will extend one of my runs to 35 mins! Thanks for the tips
Hi could you tell me which one of the podcasts I should start listening too first please. I like the idea of a longer run say 35/40 minutes to achieve 5km and a shorter 30 minute run plan for the week.
I have completed 5 consolidation runs now but am just making it up as I go along and I do miss the structure & company! Of Laura talking to me. 🏃♀️
Hello. Just finished my first run after the C25K I really thought I would give up but no. Today I ran for 32 mins and will do the same for my next two runs. I must admit I nearly didn't go because I could not decide how much to wear. Its cold but sunny. Anyway I just went for it.
That is the dilemma. I wore a short sleeved top with a thin fleece and was cold to begin with then far too hot. I had to take off my fleece hide it in the bushes and collect it on my way back.
This is a really good idea Roseabi as it’s so easy to think once you’ve completed C25k that you can do anything you like , but that period of consolidation is so useful to build a good foundation before moving further or faster.
Just finished my second run - week 9, I ran for 34 mins and completed 5.1km acc to Strava so I am super happy. I would like to get a bit faster and to keep this up but with the shorter days and colder weather, I am concerned I won't without being accountable. What have other graduates done to keep up the great runner's high I experienced today!?
That's amazing - well done!!! I suggest you include some shorter runs in your plan. For example how about trying a fast km sandwiched between a km each of slow jogging to warm up and cool down? See if you can improve your 1 km time!
Have a 5k fundraising race to do on 17th October, so my plan is to increase my run duration to 36/37 mins progressively, and make up the remaining distance with my warm up and cool down walk.
Hi everyone so I’ve been consolidating since early September but it’s been a struggle to fit runs in around work and child now that the schools are back. I got disheartened after a couple of not great runs; one where I just couldn’t push on beyond 28 minutes and another where I had to stop and walk for a bit at around 18 minutes before being able to run on again. Then last night, despite the rain, I realised I had a window with no responsibilities so I could get out for a run. One if my best yet - still not at 5k but a good half a k closer to it and ran faster and longer than I have before. Think I may have found a new favourite time of day for a run 😁
That's brilliant! Keep us posted about your new running time of day xxx
Looking forward to getting some consolidation runs under my belt now that I've graduated, with a view to building up to that 5k. That's my first goal, get stronger over the 30 minute runs and see how long it takes me to reach 5k. Nowhere near it yet but it's on my horizon After that? Who knows!
So having completed the C25k run yesterday and following earlier advice, I plan to embed the program in by continuing 3 x 30 mins runs for the next couple of weeks, followed by a two step expansion, first I will add a minute a week until I am covering 5k (my final w9r3 was 4.5k) once I have gotten there I plan to push to get the time down to 5k for 30mins.
I'll happily join! I finished C25K at the weekend, much to my astonishment as although I'm fit I've never been a runner (I've always been quite rude about it 😂). I'm now enjoying more often than not and hoping to keep it up through the long Scottish winter!
I've managed to run 5k several times in the 30 minutes, I think my aim for now is improve my pace on the hills as it does drop dramatically on any incline! After a couple of months I'd like to gradually increase distance as I seem to enjoy it more nearer the end and feel I could keep going (did I actually say that?!)
I did my penultimate run this morning and got on a good stride just as Sarah Millican said I'd done 30 minutes; my first thought was "nooo five more minutes!" I never thought I'd hear myself say that about anything other than sleep! 😂
There have already been a few mornings where it has been barely above freezing! Brrrr! However I still find that if I run in a long sleeve top and leggings I get far too hot, must be so accustomed to the climate!
I have been picking up marbles with my toes, as per the osteopath's orders, and have done 3 consolidation runs since my foot has felt better. That's 22 in total, plus 13 of the Garmin training plan I was doing, since June graduation. I'm happy with that.
Today was hard though - I don't think I've quite got my stride back since my foot problem and maybe I'm a bit nervous too, in case it starts to hurt again. But the marble activities and some other foot exercises that nowster sent me (see you've been on the IC too, @nowster) seem to be solving the issue.
I think I'll do another three or four 30 minute easy runs, just to get my stride back, before I resume the Garmin course. Still want to aim for 5k in 30 minutes - at present, on a good day, it takes around 35 minutes. It is good to be back!
So this morning I did my first run post completing the C25k program last Saturday, I chose a 30 min consolidating run as planned and it was such a horrible run. My legs felt so heavy it felt like I was wearing concrete shoes and I could almost feel my feet crashing into the ground with each step.
I am wondering whether this is following the europhic W9 runs of last week after completing the programm compounding the mental challenges of running or just a bad day in the office.
Has anyone else experienced this post completing the program, I would love to hear your thoughts
I think that we do have 'bad days at the office', and I agree it could be also a bit of a postgraduate crash. I suggest you try to put it behind you, but I also think it is a good idea to consider any other reasons you may have for feeling a bit out of sorts and address those. If you are feeling under the weather, or just a bit tired, it might be good for you to cut down to two runs per week for a while to give yourself a break - everyone needs a rest now and then! You can consolidate your 30 minutes for a couple of weeks, and in the meantime have a think about what you would like to achieve next with your running xxx
So did my first consolidated run by repeating wk9r1, (it appears I’m not ready to let Michael go yet 😂)it was a bit hard going this morning as I decided to minimise impact and run on a trail but then had to keep dodging muddy puddles. At the end of my run, I checked Strava and I’d done 4.83k inclusive of my 5 min warm up walk so the 5k is still eluding me. Will run 30 mins a few more times and then start increasing the duration by a couple minutes.
Hi. I've done 6 consolidation runs since graduating in September and have managed them all ok, all be it still very slowly (I average between 3.2 and 3.5km in 30 mins). This is fine with me, but I've started experiencing pain in my lower legs and groin/hip when not jogging. Is this normal when you start doing regular 30+min runs? I find my legs ache at night and my hip/groin/knees don't seem to like stairs or a long stride at the moment! I am up to about 1.5-2l of water a day and do my pre and post run stretches. I haven't gone out since Sunday but the aches don't seem to be going away. I didn't suffer any aches or pains during the 9 week plan. Should I just run through it?
I would suggest that you take a break from running and get yourself checked out by a GP and/or physio if possible (I realise this is not easy at the moment!). It is possible that three 30 minute runs per week are a bit too much for you at your current level of fitness, and are causing you pain. This is referred to as 'overuse', and it's pretty common, sadly, particularly in new runners who are eager to improve! It could be that reducing the amount of time you spend running will help, but I cannot pronounce on that because I am not a medical professional and I don't know your specific problem. Don't run through pain anyway, it's no fun and you could be aggravating a small injury. Take a few more days off running, but walk instead if it feels OK to do so, so you keep yourself moving.
Take care, and I hope you feel better really soon! xxx
Thanks I had decided to take a few more days off but just wanted to check I wasn't wimping out! Think my body is just in shock from all this previously unheard of exercise. I'm still going out in my memory foam trainers. Do you think I might need an upgrade?
I'm not convinced that shoes can prevent leg injury, but you and your feet may well enjoy treating yourself to a nice new pair of running shoes! I got to a point some years ago when I realised that I didn't want to wear anything that wasn't a running shoe 😄 Try some on and see which is the most comfortable - you earnt them!!
Thanks Lottie yes I am upping my fluids but need to do it slowly to try and stop me living in the bathroom! I'm going to go out again this weekend and see what happens.
How lovely to have somewhere to come to post graduationjust to sort of ‘take stock’ but also keep up the momentum 😂🏃🏻♀️
I graduated on Monday and had my first consolidation run this morning , I was a bit sluggish getting out there but can’t bear the thought of falling by the wayside after all this effort .
I enjoyed my grad run so much ( my only priorities were to finish the run and enjoy the run 🙂) that I pretty much replicated it this morning except I spent more time doing my ‘meandering ‘ round the village before finishing on my quiet country road .
I’m going to focus on keeping my very steady pace first half of the run which seems to allow me to have a ‘pacier’ last half and overall enjoy things.
I’m reading lots of guides and posts of those who have gone before me as I find it all really useful and maybe in a couple of weeks I’ll try to mix things up.
At the moment I’m trying increase my confidence and spend more run time ‘where the people are ‘ 😱 and at some point run at a different time too.
I usually run at 6:30 am when it’s quiet and on country/ coastal roads but it’s slipping with the reduced daylight, so at some point I’m going to have to run during the day and get used to it ! 😂
Thanks to all for this forum , such a great place to be able to pop into 🙂
Does your name come from the Bruce Springsteen song?
Looks as though you have the running bug, which is something I always love to see!! I really like your idea of going out with a steady pace and then speeding up - you will always get a great warm up that way.
I look forward to hearing how you get on with running at a different time of day. It could well be that you love it! When I started out I always ran early in the morning, but at a certain point in time it was necessary for me to go out in the early evening, and I realised that I ran SO much more strongly later in the day!!!
And yes it is one of my favourite Bruce Springsteen songs 😂😂
I think it is such a hauntingly beautiful song , particularly the instrumental which I think would be quite sublime to listen to whilst running down to the beach as the sun sets.. 🙂
Great! I just graduated today... over the moon!!!! So glad there is a programme for afterward as I love being part of this forum and cheering everyone on.. and being cheered on is so motivating! 🥳
That's a great target. I suggest that once you have run 30 minutes a few more times, you might try gently increasing the amount of time running (just for one run per week), until you are running for 5K and then beyond! Work towards an hour of running. Also try including a weekly shorter run, say 20 minutes, where you increase the intensity of your running by adding in some faster intervals - you could go back to an earlier C25K week and do fast-run/slow jog rather than run/walk intervals. Increasing distance, and short fast intervals, are both great methods to increase running speed. Be sure to introduce these methods cautiously over time, and listen to your body as you go! This will reduce your risk of injury and keep you running.
Having completed W9R3 this morning, I’m now working my way down the #ToDo list...badge✅, consolidation club✅😂
Covered 3.3km in my 30 minutes, so happy to continue jogging on my “run” days: Sunday, Tuesday and Friday. It will continue to give me a focus for my week (I’m retired), I try and walk most other days.
One new route I will try (but sticking to only running for 30 minutes!) is my local ParkRun. I have completed it (unofficially) in 55minutes as a brisk walk, so would be interested to see how I get on with a 30 minute jog in the middle 😂
I finished C25K a couple of weeks ago. So far 5 consolidation runs of between 3-3.5k. Looking at my Garmin data initial run was 23.4 mins and last night down to 22.48. Its the same route and really wanted to just get to the point where run was enjoyable and not pushing for more speed or distance. My initial plan is Tuesday and Thursday nights just a shorter run of 3-4k and on weekends look to go for longer run of 5k. I want to try and increase my running time and initial goal is 45 minutes then gradually increasing hopefully to nearer the hour mark.
This is an excellent plan!! I love that you are consolidating enjoyable runs, and your idea to work on 5k by running for longer is great - keep us posted!!
I finished Wk9 Run3 yesterday, and accelerated the plan by running 5 times a week instead of 3. The idea of consolidation runs is fantastic, especially with the idea of going back to the plan, and instead of walk/run, jog/run... as I think I have spent most of the time just slow jogging. I'll recommence Wk1/Run1 tomorrow, but with the walking intervals (apart from the warm up/cool down) being the steady jogging pace I seem to have achieved, with the run splits being faster, and pushing myself more. What I have realised over the last 5 weeks, when we all thought that running for 30 mins was impossible, is that we are all able to overcome anything should we put our minds to it (oh, and have a great sound track on the phone). One thing that has always niggled me though, is that after the first km, somewhere in the 10 min mark (I'm a snail) is that my right calf feels like it is tightening up. This does disappear later, and by the end of the 30 mins I always feel that I can continue running for another 10mins with no issues? Thoughts anyone?
I'm afraid my immediate thought about your calf is that you have simply been doing too much too soon! I mentioned this to someone else earlier in this thread, but if we suddenly start doing an awful lot more exercise than we are used to we may end up with something called an "overuse injury". There is a good reason that there are only three runs per week in the plan! I strongly suggest that you take the hints that your calf is sending you and cut back your running for now, especially since you are intending to introduce some faster intervals into your runs. Further down the line, as you gain experience and fitness, there will be no reason why you can't run five times a week, but give it time!
I have just finisned today and thought of starting again 1 day at week 1 one day a week but running harder rather than a slow jog. Never occurred to slow jog the walking and I think I will give it a go. At a late 67 I need to get to 5K quickly before this virus catches me. Ha
I did my first consolidation run using the stepping stone C25K podcast and it was hard!!!!! The pace was a little more than I was used to so had to stop for approx 90secs before I could finish the last segment.
I think I’ll carry on with this until I can do it without feeling I’m going to collapse during the run 😃
I don’t think I’ll tackle the speed version until I’m comfortable with stepping stones😉
Hey Grumpypete ! It’s on a podcast called NHS Couch to 5k+ I believe it’s the next step after graduation and has 3 podcasts -stepping stones, speed & stamina .... There are another 3 of the same podcast without commentary... so you get to chose....
I found the pace challenging since I ran slower during C25K but I’ll stick with it until I improve enough to make it to 5k
Thanks, I tried the podcast today. I found it quite difficult to match my running to the music, but it worked as a distraction & I managed 4 k at fairly constant pace, and only faded a little on the last leg- definitely an improvement!
Sounds good! If you like running with music you could also try using some music that fits your relaxed pace for the first part of the run, then changing it to something with a faster tempo for the last part of the run.
Hello all, I am so excited to be here! this is my second graduation - after the first 9WR3 I did not had any motivation to continue running and I gave up. I have gone back to C25K thanks to finding Healthunlocked and I could not be happier now that I have such an amazing group. I am on and 6/7ish pace, 4.89km and I agree the consolidation runs are important but then...what next? my plan is to run this year a 5K, 10K and a half marathon - getting ready to run next year London's marathon (if possible! I might be setting my goals way beyond my possibilities!) but I have no idea how to achieve it. Should I join a running club? Should I carry on running on my own? I kind of miss having someone to share my little achievements with, none of the people I know go running! Physically I have little idea of how to get ready for anything, I read on the comments about increasing the time running by 5 min. and I guess I will do so...but well, any ideas/suggestions are very received.
Hey There and congrats on your second achievement!
There’s loads of advice from the admins on here on what next. There’s also another group -bridge to 10K which might help .
I’m no expert but the consensus and advice from those that are is to take it easy to prevent injury and build up slowly ☺️ which is where the increase by 5 mins on your long run days instead trying to do it on all 3 or so run days
Running club might help with having running buddies but sometimes their pace can be challenging for new runners if they don’t accommodate beginners so check what your local club has on offer... My club runs for an hour and although they have slow, medium and fast groups, it’s still too much for me as a beginner.
You’ve got a couple of goals already- 5k, 10K, 1/2 and possible full marathon .. create a plan and take each one step by step and tick them off😉
There are also apps you can look at like NIKE Run club that help you with guided runs and so on so take a look...
Thanks! Obviously the plan are those races but one thing is to say and anlther is to do. The 5 minute increase sounds ideal and will do that after my consolidation runs, I will follow your advice.
I am aware there is a local running group in Godalming, I am going to check how beginner friendly it is - hopefully very beginner friendly (crossing fingers!).
I had downloaded de Nike app after doing the first C25K, no structure put me off and I quickly gave up. Knowing the consolidation runs, having a clear idea of what I want to run etc will hopefully keep me focused...but I will give Nike app another chance.
Once you feel comfortable with your 30 minute runs, as QueenBols says, I suggest you hop on over to our sister community Bridge to 10K and have a look out our in-house 10k plan - Ju-Ju's Magic Plan! Here is the information post that explains all:
This is a great gentle introduction to using a training plan, and should help give you an idea of what you will need to do to progress to your next goal distance. The five minute increase I have been suggesting to others in this thread is really for those who are still some way short of 5k in 30 minutes, but you look to be already well on track for starting a 10K plan.
A running club is also a great way of improving your running, and also becoming part of a community - particularly as you say you would like to have some running friends! I would think that if you talk to the club in Godalming about your concerns they will be most happy to welcome you.
Thanks for the tips, I will follow both your advice, ladies. It is tricky to end the program and lose the motivation - but not if you have great advice from knowlegeable people
So I’m still struggling to get in three runs a week but I am now definitely a dusk runner. I ‘ll still do morning runs at the weekend as it’s a brilliant way to kick start my day. But I seem to do so much better when I run later in the day - probably because I’m better hydrated. I even managed a solid 38 mins of running on one evening! I’m still slow so not at 5k yet but I’m not too worried about that and it’s just good to feel my fitness building. The dusk running is a great excuse to wear my shocking pink running top too!
I also feel much stronger running later in the day, although I tend to put it down to having eaten a couple of square meals as well as having had plenty to drink. I have been looking forward to those dark winter runs actually! 😊😊😊
Don't worry if you have to miss the odd run every now and then, as long as you are establishing a habit of running every week it doesn't matter if it's only twice or even once! Good work xxx
Hi roseabi. I’ve just completed my third consolidation run and as it was a good run and I was feeling good having tried a new route I decided to carry on after my usual 30 minutes to run for my first 5k. I was tracking my run on both Strava and Runkeeper as I still can’t decide which one I prefer but the problem is I get different information on each. I turn them on within seconds of each other but still get quite differing stats. Do you have any experience with this or advice on which to use? Strava says I ran 5.18km in 35m 14. Runkeeper says I ran 5.07km in 36m 13!
I do indeed have personal experience of that which you describe! I ran the virtual Brighton Marathon a couple of weeks ago, which I had to record on Runkeeper to get my official result. I was also using my Garmin running watch, and when I saw on it that I had reached 42.2 km I stopped and checked Runkeeper only to find that I had to run an extra 400 m in order to register the marathon completed! I was not a happy bunny, and that was one of the longest 400 m I have ever had to run 😂
The trouble with all GPS running apps is that none of them are entirely accurate, and they will differ slightly from one another. They are limited by many factors that include: the device they are running on, whatever buildings and trees are around that may be masking the satellites, how you are carrying your device, etc.
But the thing is that it doesn't really matter! If you like you could try running a known measured distance (e.g. on a running track) with a timer, and see which of your apps measures the distance and time best. But the differences you describe are not really that huge, so you may be better off picking the app with the best interface and just rolling with it. If you stick with one app, you will have that much consistency at least, and will be able to appreciate your own progress over time, which is the most important thing!
Yes, you are right. I really did have a good run today and I should be focussing on that and not the differences in the apps which as you say, are not that big.
Your own experience sounds awful but what an achievement. Well done!
I think you’re right. I’m going to just choose one of the apps and stick with that. Thanks for your help and advice. 😊
Though I'm pleased to have got there, if I'm honest the feeling of excitement is fading pretty quickly. I'm feeling pretty daunted at working out what to do next; running for me was a chance to exercise effectively, quickly (in half an hour or so), so am not sure more distance is a good aim. The advice on running slowly to eventually run faster seems good, but feels like it's aimed at those who are going to go on to 10k and beyond. A bit bereft, basically, without the aim of w9r3 to look forward to. I guess I'll keep going out three times a week, but I think I know myself to know that I'll drop off in winter without a target and I do not want that to happen.
For now, I think three weeks of three 30 mins is the plan.
Establishing a habit of 30 minutes of exercise three times a week is a great goal in and of itself! But there are certainly things you can do to spice it up and give yourself mini-goals to keep you going through the winter.
Running slower to get faster works best with increasing distances as you say. But running faster to get faster is also a thing, and one you can fit into your 30 minute workout. Try adding some faster intervals to your run - and easy way to start would be to go back to one of the earlier weeks in the C25K programme and try taking the walk intervals at a slow jog, and for the run intervals try pushing yourself a bit faster. Or try something called fartleks (Swedish word meaning 'speed play'), where you start off jogging gently, then try running faster for a short period, and then back to slow jogging - etc. You can pick a landmark to aim for in each interval, and vary their length as you feel. It's really fun! If you prefer, you can walk to recover from sprinting intervals, or stop altogether and take a proper breather - it's all good!!
I suggest that you do no more than one intervals session per week, but this brings me on to the next suggestion, which is planning out your week, or month. Instead of just doing three runs of 30 minutes every week, try mixing it up a bit! You may find it convenient to drop down to 2 runs in a week sometimes. You could include a shorter run, say 20 minutes, you could add a slightly longer one. You could plan out some new routes to try. If you write out a plan and stick it on your fridge, you can keep yourself accountable, and tick off each run as you do it so you see your progress. And you can keep posting in this forum of course 😊
Speaking of progress, do you use a GPS app to track your runs? Tools like Strava, MapMyRun etc. are great for looking back to see how you've been doing, and you can include photos, and notes about how you felt on each run.
Another way to work on speed, and just the general quality of your running, is to think about your running form and your pace. I've already linked a couple of people in this thread to the C25K+ podcasts, which get users thinking about their running by helping them match their stride to different beats:
If you enjoy running to music you might like to try building playlists of different beats per minute to help maintain or vary a particular pace.
Another thing you could do is include some cross training in your week - particularly as we head into winter and there will be days when you really don't want to go out and run! Exercises such as swimming (OK, maybe not so available just now!), cycling, weight work (bodyweight or otherwise), yoga, pilates, etc - they all contribute to your overall strength and conditioning and complement your running. We have a good list of (mostly YouTube) workouts over on our sister-community Strength & Flex, many of which require no equipment and are designed to be done in your living room:
Wow, thanks for the detailed reply! I'm going to take your suggestions of some sort of intervals (maybe the jog/run using the app), and for variety I'm going to do one new route a week at least.
Feeling better about keeping going...after enjoying a day or two's rest!
It’s so good to have somewhere to come to post graduation and I see lots of lovely familiar names 😊
I graduated yesterday (have just requested my badge from Oldfloss) and haven’t stopped smiling since 😆 I never thought I’d be able to run for 3 minutes let alone 30 minutes. I’m so proud of myself but wouldn’t have done it without the support and advice on the forum.
I’ve read your notes above and some of your advice to others. I want to be able to run for 30 minutes comfortably and am hoping to go out 2-3 times a week depending on whether I feel I need 1 or 2 days off in between (when I walk) I’d then like to build towards running 5k and ultimately being able to do that in 30 minutes (just for the fun of it and to reach a goal not to then necessarily do that regularly!) So as I understand it, the advice is to continue with 30 minute runs for a minimum of 3 weeks initially... am I right? Then should I maybe add in a little bit more distance? I quite like the idea of repeating early week runs too but slow jogging the walk intervals but not sure when to do that, don’t want to do too much too soon 😬
I usually suggest 2 or 3 weeks of consolidation. The aim is to feel reasonably comfortable and confident about your 30 minutes running, so it's an individual thing.
Here's a little plan for increasing your time running with one 'long run' per week, with an aim to get to 5k and then on to an hour of running. I have shared this in previous Consolidation Clubs, and a number of people found it useful.
The basic idea is to reduce one weekly run to 20 minutes, and increase another one by 5 minute increments. I have suggested that it might be best to repeat the first two weeks, but you can carry on repeating weeks if you feel the need.
Week 1&2: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 35 minutes.
Week 3&4: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 40 minutes.
Week 5: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 45 minutes.
Week 6: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 50 minutes.
Just to say i am joining you..I am so happy to be here in the October Consolidation group!
I finish my run 3 Week 9 on Sunday 18th Oct.
I will read all your advice tonight but basically i will keep doing my 30 min runs 3 times a week for many months and hopefully it will feel easier and easier...
Wow so I have graduated and also completed the C25K+!
Just so amazed with myself!
Friday after work is my favourite run of the week. I feel work stress fade into the distance 🤗
Have lost a stone when combined with sensible eating and less wine!
Just don’t know where to go from here, have done ‘stamina’ a few times now and really enjoy it! Don’t really want to run for much longer that 45 mins due to time constraints.
I need Laura in my life ❤️
Now I know I am going to stick at this I need to invest in good running shoes, is this gait analysis really a good idea?
Congratulations, runner - you are amazing!!! Go and request your Graduate badge from Floss: healthunlocked.com/couchto5...
Fridays are great aren't they?!
The world is your oyster! I suggest you start off just consolidating your 30 minute runs for a few weeks, and maybe try out some new routes to help keep you interested. Does the 45 minutes include your warm up walk? If not, you could then start to increase your running time up to 45 minutes on some days, and have shorter runs on others to mix things up a bit.
As you have been enjoying intervals training with the Stamina podcast, you could revisit some of the earlier weeks of C25K and try jogging the walk intervals and adding a bit more speed to the running parts - and keep in touch with Laura that way. Also, although I have not tried it myself (I don't like using audio when running), many people recommend the Nike Run Club app for guided runs: nike.com/gb/nrc-app
Re. shoe shop gait analysis, the pros I can think of are that by buying from a shoe shop you are supporting a local business, and you will have the opportunity to discuss and try on a lot of different shoes while you are there. I would suggest that you go to the shop straight after a run (maybe put on a clean pair of socks!) so the analysis (which is only a snapshot of your running) will take place when you have warmed into your stride. Also be aware that if the analysis uses a treadmill but you are not used to treadmill running this may well change your gait . The aim of gait analysis is to largely to determine whether your feet roll inwards or outwards excessively as you run ('overpronate' or 'underpronate'), or whether your foot plant is more 'neutral'. They will also look at your arch height, and may recommend shoes to correct any excessive rolling inwards of the feet (stability shoes). They should show you shoes based upon the type of running you will mainly be doing (e.g. trails, roads, track, long/short distances, etc.) - might be a good idea to write everything down, along with any questions, before you go so you get the most out of it.
Here's a good explanation from the shop Runners Need - note that they also offer an online analysis. runnersneed.com/expert-advi... With current Covid restrictions I am not sure whether a full in-store service will necessarily be available at the moment, so it would be best to check.
Hi Roseabi, and everyone else on the October Consolidation Club 😊
Actually not sure why I’m smiling this evening 😏
Having graduated on Sunday with CazzaW even though we were 3,500 miles apart I was on cloud 9.
Now running for longer, I’d intended to leave it 2 days in between runs as my muscles have been a bit tight but took one look at the yellow weather warning for tomorrow and decided I’d do my first CR this evening.
Long story short, not enough hydration or food during the day, and poor sleep last night and I paid the price. Yes, I finished the 30 minutes but I wouldn’t have said I enjoyed it; it was an absolute slog 🥺
I feel as though I need to reset my thinking 🤔 as reading all the advice given so far definitely tells me that not rushing at this like a bull in a china shop will pay dividends.
Weirdly I thought that if I shortened some runs in the week, or if I only managed 2 runs a week I’d somehow be failing but it seems it’s actually a plan to improve!
So, my goals?
To consistently run 30 minutes and enjoy it!
Get to run 5k so that I could do a park run
Possibly get to 7-10k but don’t think I’ll have a lot of time to regularly run for an hour at a time
Aha! You have learned a lot from that run, and it's all good!
1. We all have the odd bad day, but it's often possible to pinpoint what went wrong, and you can put it right for future runs!
2. That said, sometimes we have to get out and run in less than ideal circumstances - that's life!
3. Not every run will feel good. But looking back and knowing that you have it in the bag is a great feeling - write down your thoughts and move on!!
4. It's great to run for fun, and it's great to have a plan too!
I think your goals are great! Carry on with just 30 minutes running for a few weeks, but please bear in mind my point 3 above. Sometimes the fun in running actually happens after we have finished - it can feel like a slog from time to time, but that after-glow of endorphins and that feeling of accomplishment is wonderful! But other things that will make running fun include playing with your technique, speed, and stamina (see the C25K+ podcasts nhs.uk/live-well/exercise/c... for somewhere to start), and finding some new routes to try out.
After that, when you feel somewhat comfortable with your regular running habit, I refer you to my reply to CazzaW below: healthunlocked.com/couchto5... You can slowly and safely build up to 5k by increasing the duration of one run per week. As you gain experience, work on your technique, and maybe run a little longer as time allows, you will gain speed - but it doesn't matter how long you take to do parkrun, and the odd walking break is perfectly acceptable! One of the fun things about parkrun is that your results page displays your personal best time. You always start with a personal best, and then you can work on improving it over time.
I need to start taking this seriously if I want to make running part of my life (rather than a brief challenge through C25K!) and so I really need to get to grips with doing proper warm up and cool down stretches and I'm thinking about starting the flex/strength exercises too.
I spend long hours at a desk and I will get injured if I try to go from zero to a jogging ninja without some prep.
For that reason I also really liked the idea of having shorter and longer runs in a week because I can work it into the rest of my commitments (as well as being able to build up to 5K of course!)
Is it possible to do virtual park runs? Perhaps I could give it a go just to see what I can achieve as a starting point?
Thank you so much for helping me get some direction after graduation and sort my thoughts out 😊
Hi MM! Yes to Park Runs! I think roseabi has put the link up. They are doing (not) Park Runs at the moment. You only have to sign up once and get a number. You can then walk/jog/run for 5k and log it on the site. My first CRun was one! I brisk walked for 5mins, jogged for 30, then walked the rest of the 5k. I logged 47:15 😊 Do it! 👍
Well done for getting the running habit - awesome!!
There are many things you can do to work on getting faster, they all take time.
1. Work on distance at a comfortable pace - yes that means run slower to get faster! This will help improve your uptake and use of oxygen to make you a more efficient runner. I suggest that working towards 5K is a good first goal, and have discussed a simple plan to do this by gradually increasing the amount of time running earlier in this thread: healthunlocked.com/couchto5...
2. Work on your strength. A great way to do this is simply to include some hills on your runs, but you can also do bodyweight (or with dumbbells etc.) exercises at home, either after a run or on one of your non-running days. We have a good list of YouTube workouts over on Strength & Flex: healthunlocked.com/strength...
4. Intervals! The C25K+ 'Speed' podcast is a good intro to these. Intervals workouts are those where you alternate slow jogging with faster running, allowing you to push yourself for short distances or periods of time, with recovery breaks in between to lower your heart rate and help catch your breath. A simple intervals workout of roughly 30 minutes would be something like:
Hi I graduated on Monday and have done a couple of consolidation runs since then. It felt strange not running with Laura in my ears 😂
I kept to similar routes so that I had an idea of pace and distance, even though I track that with an app too.
I’m looking forward to a run in a new place tomorrow while my daughters are at a holiday club. Never turned up somewhere new with my running gear!
Thanks for setting up this consolidation group and helping us build on our achievements. I’m hoping to increase my pace. Currently I’m running between 9-9:30 sec/km with the occasional 8 in there. I’d like to be consistently in the 8’s as I know I was running that in my second attempt over a year ago. Any suggestions?
For getting faster, first consolidating your 30 minutes run at an easy pace for a few weeks will get you off to a good start.
I have shared quite a few ideas in this thread about how to get faster, so have a scroll through. As for your specific requirements, when you feel comfortable to move onto some intervals workouts, I suggest you try running some short intervals at your goal pace to get a better feel for it. You can work up gradually to longer intervals at 8 min/km. As you get stronger you should find your easy runs will get quicker.
Thanks for the advice, I'll keep plugging away with the consolidation runs and trying to find new routes, adjusting my current one. I'm beginning to enjoy it and love getting out. Once I feel a bit more confident I'll look into the interval workouts.
I'm still doing the 5 mins warm up walk at moment, should I keep up with that or drop it?
A warm up is a good idea, particularly as the weather gets colder, so keep the warm up walks. Also, when you start doing intervals you'll need more of a warm up - there are a few suggestions elsewhere in this thread.
I'm glad you're starting to enjoy running, that makes me happy 👍😍
I haven't checked in for a while. I'm still going. I couldn't re-set my Garmin to re-start the programme I was trying out, so I started a new one, which I think I like better. It has a mix of longer runs - a little over 5K - and shorter faster runs - some just under 2 km (plus warm-up), some just under 3km, and some just under 4km, each at different paces. It's been quite interesting. I'm getting faster, too, but not really noticing it. My pace is under 7/km, which is down from close to 8/km, and I'm doing 5km in around 33.5 minutes now. It might not seem a lot, but I'm adopting the marginal gains approach: every little helps. I've started yoga and Pilates again, to try and get rid of some of my lockdown weight, which crept on and now my trousers are too tight, so I need to work on my belly fat!
Since graduating from couch to 5k I have did two more runs from wk9run1 but have noticed the couch25k+ which i would like to try. Im sure I haven't reached 5k and have no way of tracking my distance as i don't have a stopwatch. I am warming up for 5 mins then 30 mins run then warming down 5 mins. I shall go out again this week so as I have ran 3 times.
Been working on my consolidation runs since graduating earlier this month. Think I must have done about 9 of them with mixed results, still hanging on to Michael but ready to let go now. Have been doing 30 - 32 mins and hitting 5k with the warm up 5 min walk according to Strava. Now I want to try and hit 5k without the 5min warm up but wondering what apps others are using for consolidation. Also if anyone can recommend a watch/Fitbit etc which works well for this activity, that would be great too.
Do you mean apps and watches that are suitable for tracking your runs and giving you data? If so, then there are many smartphone GPS running apps such as Strava, Runkeeper, MapMyRun. For watches, the main makers are probably Garmin, Polar, and Suunto. I think the top end Fitbit also has the main running functions, and of course there's the Apple Watch too, but most people go for Garmin (that's what I have). There are plenty of websites that can help you compare the functions and prices of running watches to find the one that suits your needs.
If you're looking for guided runs a lot of people recommend the NikeRunClub app, and the NHS has the C25K+ podcasts. Check out the link to the 'What Next' info in my post, or look through the comments in this thread.
Just joined this group as I completed wk9 run 3 yesterday after being stuck on week 7 for ages! Planning to keep it up, but realistically, 3 runs a week now the dark nights are here is probably not feasible (I work and have 2 little ones so daytime running during the week is out of the question!) Is 2 x 30 min runs a week going to be enough to consolidate what I've already done and build up to achieving a full 5k in the 30 mins? Thanks!
Congratulations for your graduation - superstar runner!!!!
Absolutely! Two runs a week is plenty enough. The main thing is to make sure you get into a habit of running regularly - if once or twice a week is what works for you then it's perfect! I suggest you might like to have a look at supporting activities you could do at home to fit around the little ones. Yoga, pilates, other body weight workouts, cardio, HIIT etc - all will enhance your strength and fitness to help you maximise your runs when you can get out. There's a good list of at-home workouts (mostly YouTube videos) over on Strength & Flex, check it out: healthunlocked.com/strength...
I graduated on Thursday and cannot believe what I have managed to achieve so far.
Anyone have advice on a sore knee? It’s not a problem when I run, but painful afterwards when bending it. I’ve been warming up and cooling down. Have started knee strengthening exercises too. Don’t really want to take a break from running as terrified I’ll never start again 😳.
Congratulations!!! Go and find the Graduate Badge request post in the 'Pinned' area here: healthunlocked.com/couchto5...
Sorry to see that you have a bit of the 'runner's knee'! The most likely reason for this is that you are now doing a lot more with your knee than you were nine weeks ago - it's very common sadly, but it's very rarely a life sentence!! It looks as though you are doing the right thing by adding some knee strengtheners to your routine - for more info we have a lot of advice about knees here: healthunlocked.com/strength...
As it doesn't hurt you to run, I would think you probably can continue running - although you should really seek professional advice from a sports physio, ideally one who is a runner! However if this is not possible for you, I suggest you take it very carefully. You can continue to build your running habit but simply plan to run a little less for the time being, for example if you are running three times a week cut it down to two, and perhaps reduce the duration of one of them. That way you will still be consolidating your 30 minute run, just a little more gradually.
Also, treat your pain in the usual way: a few day's worth of ibuprofen (if you tolerate it), a little icing if that helps, try warm baths and/or apply a little heat with a hot water bottle or similar, elevate the knee while you're resting in front of the tv or reading etc., and keep moving regularly - you can replace one of your runs with a 30 minute brisk walk.
Thank you!! I hadn’t though of reducing the number of runs per week to help recovery, I’ll give that a go. I’m constantly physically up and down with my job, so if it helps to alleviate the pain it’s worth a try ☺️
I have a weird pain on near my shin which is getting in the way of my consolidation runs. It’s the same paid that stopped me from completing the program last year.
I’m trying a few things so that I don’t stop running. I change which shoes I run In and do a short run and a 30 min run and cut out the long run so that I do this every 3rd week instead of every weekend. It means I have 3 runs a week every third week... I’m really hoping this will help me keep going and get the necessary Rest & recovery days in between (2 rest days after every run). It will take longer to reach my goal but hopefully I’ll get there with no injuries ☺️
It looks as though you are doing everything right!
One thing to add: if you're not already doing so, include some eccentric heel drops into your routine every day, two or three times if possible! Do 10 with your working leg straight, and 10 with the knee of the working leg bent, each leg.
This video is titled '... achilles strengthening...' but it is actually working your calf muscles which are attached to your shins, and likely where you are feeling the pain. The straight-leg variation works the large, bulbous muscle nearer your knee (the gastrocnemius), and the bent-leg one (not shown in the vid) exercises the narrower calf muscle (the soleus).
Just done my 5th run since graduation and it seems tobe getting harder. During the summer I pulled my hamstring and coming back I restarted and it has been harder since. When does it get to be a joy!! I am increasing my distance by about 100m per run to get to the 5K but thats the easy bit. The first 3K are the hardest. I am 67, mind!
You're definitely right about the first part of the run being hardest. I graduated in August (I think!) and have been consolidating since. It got harder first, but then easier. And one thing I've noticed is that when I don't run for a few days (e.g., I had a cold for a while and felt awful), that I miss the run, and the feeling. I guess that's part of the habit setting in. Keep on keeping on, don't beat yourself up about distance (in particular). Good luck!
Had 4 days between today. Thought about it yesterday but an OAP last night before the lockdown did me in! Again the first half is a killer but once on the homeward stretch then its just a plod on. Slow and steady at about 13.3 mins/ mile but I kept going to do the 5K. Unfortunately my Strava stopped after I had looked at it at 2.8 miles. I have a Samsung Watch active and my guess is that moving the wrist makes it active and the cloth of my coat strokes it to pause. Be interesting if anyone else has this. I have set it to not come on now. So I am chuffed to bits. Have to do it again so my grandkids believe me. Onwards and onwards!. Thanks for your reply
Started to love heading out for a run now although it took
Me a while to manage without the C25K in my ear! But the last week or so I’ve started to feel a lot of soreness in my hips. I’m used to sore knees but this is new. Any suggestions?
I'm glad to see you are enjoying running, let's hope we can keep you getting out there!!! The hips, situated where they are, take a great deal of strain keeping us upright and moving. As mentioned in previous comments, you are likely experiencing some effects of overuse, and I suggest you cut back your running for the time being. For example, if you are running for 30 minutes 3 times a week, reduce it to 2 runs a week and make one of your runs a bit shorter, say 20 minutes. You will still be consolidating your 30 mins run, but taking more time to recover from it, which is perfect. You can take some brisk walks as a replacement for running, still a great exercise that gets you outside! As you start to feel better and stronger you can increase your running again gradually.
Here is a great set of hip exercises I have used myself, and they were approved by a professional physio I consulted when I had a hip problem recently. I tend to only do one or two sets of these in a day, and try to do them about 3 times a week. You don't need a medicine ball for the lunges, use a dumbbell if you have one, or just hold your hands above your head. trainingpeaks.com/blog/esse...
Obviously do not do any running or other exercise if it is too painful and, importantly, please do contact a physiotherapist yourself if you are worried! I am not an expert. But I do appreciate it isn't always possible for people to find/use a physio, especially at the moment.
Due to do my 3rd run since graduating last week. Do you think 2 to 3 runs a week is sufficient? Really pleased that for the 1st time I've managed 5k. I'd really like to work on my pace now for the next few weeks and then work on increasing the distance. Thanks for all the advice from the group so far.
Yes, 2 or 3 runs is great, whatever you can fit in - just make sure you work to build a running habit into your regular routine. That said, be sure to mix things up a bit to keep it interesting!! As mentioned elsewhere in this thread you could plot new running routes, try out some intervals, swap in some shorter runs, try out some new apps and the C25K+ podcasts. The world is your lobster 😊😊😊
Not easy getting out today - tired from staying up late and from being glued to the US election news all day. But it was definitely a good thing to get moving. I'm still working on my "getting to 5k in 30 minutes" ambition. My training programme says I'll get there by Boxing Day. Had to take a week off because I had a terrible cold.
I have been consolidating with 30 min runs. Occasionally a bit shorter. I have been trying different routes. I'm hoping to run 5k next weekend, and then continue with 30 min/ 5k runs. I would then like to build up to 10k.
Hiya! I graduated yesterday so haven't done any consolidation runs yet - I am planning to do my first one on Friday. The plan is to do 2 x runs per week now on a Friday & Sunday as well as my regular exercises each day. I definitely want to start implementing some leg strengthening exercises too - my legs are quite uncomfortable when I run at the moment which I think is due to that? I'm really looking forward to doing my first consolidation run though as I can just listen to my podcast and jog to my heart's content... I never thought I would say that lol!
So I want to consolidate with 30 min runs for the next 3 weeks as recommended by the lovely admin, and then I think I might try to improve my speed by doing interval runs etc. Let me know if you can recommend any other type of runs as I am very eager to learn more about running (this is my first time EVER running)! xx
That looks like a very good plan! The reason for the discomfort in your legs is likely that you are finding all this new activity quite taxing. You will get stronger over time (and the exercises will help), but you are very wise to be taking a good amount of time to recover between runs.
That said, I would suggest you take your time increasing the intensity of your runs, so be careful about adding in intervals workouts. As your legs start to feel stronger intervals will be great for improving your running and overall fitness. In the meantime I would suggest you keep your consolidation runs interesting by trying out new routes, and perhaps some gentle off-road trails if you're not doing this already! Hill running will help with your strength. Also, the C25K+ podcasts linked elsewhere in this thread are a nice gentle introduction to different types of running.
To give you an idea of the different types of run you will typically see in a training plan for any endurance race distance (from 5 km all the way up to ultramarathon!) here's a short listicle: runverity.com/different-typ...
Hi roseabi, thanks so much for all the helpful tips! I definitely will take my time before I start doing anything crazy, I don't think my legs could cope with too much haha! I usually run in the park but I did a different route last week and really enjoyed it so I'm going to go on some adventures and find new spots this week.
Thanks for the link, I'm off to check that right now! xx
5K for the second time but the first registered correctly on Strava ( dont ask). OK it took exactly 42 mins but I am so chuffed. The Mrs did it in 38 but I am carrying 5 stone on her although she is 3 yrs older at 70, ha. So the plan is now to maintain the distance and try and work out how to increase the speed. My tobacco and work injured lungs take about 3K to open up and then its just a plod on. ( I did give up smoking 20 years ago butalso worked on a blast furnaace). I thought about starting the app again but running not jogging and increasing speed that way? Also as I get faster should I run the 5K or keep running the 42 mins?
Sounds like you're doing ok there. Those are pretty good times, I reckon, but the most important thing is just to enjoy things. For the first 2-3 months after I graduated I just ran 3 times a week, for 30 minutes, and didn't worry about getting faster or going further. I just put the time in and I think that gave me a good base, got me into a habit and I got a bit faster just from doing that, without a go-faster plan.
Well done! Redoing the app is a good idea if you can face it - you could also try jogging the walks, but I wonder if that would work for you with your lungs? Only one way to find out I suppose 😊
As to how long/far you run as you improve, that's entirely up to you! If you want to run for 42 mins (or longer) and have the time to spare, then go for it! If you would rather have just a quick 5k then so be it. One thing I would definitely suggest is that you make some of your runs shorter to work on "opening up" those lungs, and also (if not doing already), think about looking into non-running exercises that will help you open up your chest and neck, and work on your breathing. Yoga springs to mind - thoughts?
Graduated c25k this morning with my wife 😁😁😁 definitely gonna keep it going!
We tend to separate on our runs, so for the next couple of runs post-graduation we're planning to stick together for the 30 mins and try and have a chat on our run!
Congratulations, and I LOVE that run-and-chat idea, you will learn an awful lot about regulating your pace, and it will also be fun!!
Let us know how you get on xxx
Hi! I've just graduated this morning. I am so pleased with this achievement because, for lots of reasons, I didn't think that I would get here. I've enjoyed every run and taken each session as it came. I didn't waver from the programme, I stuck to it like glue and only had a week off due to having a cough.
It's a fantastic app.
Not so long ago I was able to run 10k etc with friends, participate in Zumba classes and throw myself about a functional gym. Unfortunately, for whatever reason, age caught up with me and all the fitness stopped, because everything just became painful, even walking.
This app has saved me because yet again I can pull on my lycra and feel just like everyone else.
I'm not very sporty but I am determined to continue 3x a week as before and mix in some other activities in as well.
Things still feel sore but the rest of me is so glad to participate. I will never take jogging for granted again.
Today I completed my third consolidation run . I'm running somewhere between 3.5 and 4 k in 30 mins...although strava has proved to be unreliable , pausing occasionally) and I thought I'd try the stepping stone podcast with laura. i was beginning to get stitch almost by the time the warm up walk was done! it felt like being at the gym all the 1 ,2 1,2 hup hup hup and fast music. so i turned it off and went back to my phones timer. I miss lauras gentle encouragement from the c25k app . the run was a struggle . I wanted to give up but finished it. I've read the whole of the excellent FAQ Post C25K COMPLETED…….WHAT NEXT? thread and the emphasis seems to be on taking it slowly and not overdoing it. Maybe i'll try the podcast again in the future but for now will continue with 30 mins of slow paced running and then try 10% time increases .
I graduated this morning. I found week 8 and the first 2 runs of week 9 extremely difficult, luckily the run this morning restored my confidence. My happy pace is very slow at 3.8 mph.
I have a few goals but haven't got a plan yet. Goals:
Run for 30 minutes comfortably without the difficulties of week 8 and 9.
Run 5K.
Get stronger.
Increase my speed even if it is up to 4 mph for the 30 minutes.
Run outside - this is a really big one for me, presently running flat on a treadmill. I have digestive problems (not wanting to do a Paula Radcliffe). I live on the edge of a military training area which also means I'm likely to come across socially distanced groups of very fit people!! There are plenty of lovely running routes, road and cross country but have to get over my confidence issues. I have however, been out for a couple of lovely walks.
Tell the people at work what I've achieved. I work in a small team again with very fit people - triathletes, marathon and ultra runners (most in their late 20's early 30's). I think that also stems from not wanting to fail. I didn't post on here until until week 5 - same reason I suppose.
Well, I've read this post through now. I think I'll consolidate for the first couple of weeks but on the Sunday run (Run 1) of the week, I'll walk 10 minutes first, run 30 minutes and then walk until I reach the 5k mark (all inclusive) so I don't overdo it. After those I might follow the plan above which you wrote to CazzaW - increasing one run per week and shortening one to 20 minutes, I think that looks doable.
I was going to the gym 2 times a week for socially distanced circuit training so Mondays I'll do some online dumbbell training and Fridays I'll do online aerobics or similar and keep Saturdays and Wednesdays as proper rest days.
I'm really sad 🙄🙄 so I will put this in an excel table like I did the C25k plan and turn the cells green as I complete them and insert comments!! Its my way of showing myself what I've achieved and read how I felt.
Do you think this sounds reasonable? I don't want to set unachievable goals and demoralise myself.
There's no need to rush into increasing your distance, but you could simply start to increase one of your weekly runs by adding on an extra 5 minutes gradually over time - see this comment earlier in the thread for a suggestion: healthunlocked.com/couchto5...
I'm a new (3rd)time graduate.. been two years since my last.. due to illness. I'm 54.. ran. Most of the program this time on treadmill in the gym for fear of injury again.. then lockdown done me a favour and closed the gym and forced me back outside 👍
But I'm thrilled to be back running again was definitely some of the best feeling times of my Life..
Felt really strong this time around..I'm putting that down to turning Vegan a couple of years ago 😀
The twice i ran the program previously I had knee injury.. second time I actually fractured my pubic bone 😳
I graduated on Friday and felt strong enough to carry on ten minutes longer to reach 5k (naughty I know)😬
But I intend to keep this up ..so I've read posts here about consolidation runs and decided to do these for maybe 6 runs and see how I get on From there 😁
I'm so excited to be back outside running in nature.. it really makes a difference to my mental health..
So hi everyone..
Looking forward to catching up with you all moving forward 🤗
Hi, just about to start my first week of running as a graduate 😊. I am currently hitting 4.7k in 30 minutes of running according to Strava. I like the sound of dropping one run to 20 minutes (perhaps at a slightly faster pace), keeping one run at 30 minutes and then steadily increasing time and distance on the third run. I have been doing all my runs just before lunch on weekdays, but I will switch the long run to Saturday mornings when I have more time.
I graduated last week and went out yesterday for a 30 min run. I managed it fine but it's slow. I'd really like to achieve 5k in 30 mins but it seems that work will have to be done on speed. At the moment, I'm running slow and steady and sprint the last 30 seconds or so. So I seem to have some reserve but it's learning how and when to apply it to achieve a faster all round run and hit 5k in the process.
Is there a programme of runs similar to what I've just done on c25k, that can take me through my paces and get me to a 30 min 5k?
First up, just enjoy consolidating your 30 minutes run a few times - get out and explore new routes and start to document your runs (do you use a GPS app?), including how you felt before, during, and after running.
I do not know specifically of such a programme, but if you Google '30 minute 5K training plan' you will find plenty! I have just had a quick look and the ones I saw looked a little complicated but you may well find something that appeals to you.
I have run all my races using free training plans I have found online - the basic ingredients are:
1. Run most of your runs (maybe 80% of your time running) at an easy pace, where you would feel able to talk full sentences.
2. Include some sort of speed work, intervals usually (we discuss those in this thread).
3. Include a weekly 'long run' that increases in length gradually over time.
4. Include time for recovery, both between runs, and also by cutting back the weekly distance and intensity every few weeks.
To run 5k in 30 minutes, you need to be running at a pace of 6 minutes/km, so you may find it helpful to run shorter intervals at that pace so you can get used to how it feels and start to build your strength and speed. So, with the plan I suggest, you could work on increasing time running plus distance with the 'long' run, and for one of the shorter runs try intervals running at a faster pace. You may like to give the C25K+ podcasts a try too: nhs.uk/live-well/exercise/c...
This will all take time, and I recommend you keep a diary and be very aware of any signals that parts of your body are coming under too much strain, perhaps feeling tight or painful. We runners often refer to these as "niggles" and you would be wise to pay attention and cut back your running if you experience them - this will help you to stay injury-free.
Thank you so much for all the helpful hints and tips; very useful at the consolidating stage. I'm reading my way through, but can anyone tell me the best app, if there is one, that works like c25k, that will basically 'hold my hand' and give me a programme of 30 mins run to follow over a given period. That's my immediate next step I need to cover moving forward. I like everything to be easy to follow and straight forward, I'm so much more likely to do it then!
Thanks Roseabi, think our posts "crossed". I think what you say makes a lot of sense and I'm getting my head around as much info as poss - out of it I will hopefully find the right solution for me. Tbh, as a novice that just wants to get straight on with the next stage of my running journey, a simple all encompassing C25k mark 2app would be great, but I'm going to have to work my own plan out based on the info and hope I can get the mix just right for me!
Really at this stage the best thing is just to keep running and be sure to establish the habit. As you gain experience and get stronger you should naturally get faster if that is what you want to do!
Just finished couch to 5k. Ready to consolidate!! I am running a bit longer than 30 min and I do a bit more than 4k. I will keep running......I want to get to the 5k!!!!
Hello, I graduated two days ago, along with my partner. He de-morphed from the sofa after I completed w1, emerging as a human shape. I did that first week twice to help him get on board. We’ve then come through c25k steadily, with (usually) 2-day breaks between runs. We’re in our early 60s, both with our problems, but have seen significant improvements to knees and hips during the programme... as well as all the other gains to be expected. The niko niko approach was a total revelation to us both.
At this transition point, I imagine going forward running two times a week or three times a fortnight. I don’t want to turn my running into a chore (although I am not totally adverse to some self-discipline), plus I want to avoid injury. So this seems about the right rhythm.
We’re both feeling reasonably comfortable with 30-minute runs (still pinching myself as I type this) and will start by bedding-in that for a few weeks. On CR1 my plan is, for the very first time, to check some basic stats on Runkeeper, which can then be a point of reference. Beyond that, I think that our first ambition will be to build to 5k (and I imagine Runkeeper will show that we’re quite some way off from that, so there’s plenty to be getting on with.) In due course, some ideas for that would be great. However, I’m not stat-focused, just stat-curious. Something else is driving me.
I do yoga and Pilates alongside, plus some meditation, and have been surprised by how much I’ve brought from these to my running. I started by seeing them as very different activities (with running primarily adding the cardio). But they came together. I’ve realised that this is important for me. It was a major turning point in c25k when they all clicked. I loved trying a mindful running podcast by Steve Hobbs (which I had to do in 2 instalments). Then I applied the idea of an ‘awe run’ (based on the research into ‘awe walks’). I’m a bit irreverent with these ideas and like using them with a playful, experimental and slightly self-deprecating spirit. My runs tangibly transformed. The enjoyment was suddenly much more than the exercise + the mood boost + the sense of achievement (which are already excellent reasons for continuing); there’s now something extra special on top. So I think I’ll also be exploring this ‘mind’ aspect further in my CRs. When we started the longer c25k runs, I’d imagined I would be bored. But I’m not (at least, not yet). I’m very happy running ‘naked’ and even relish the interesting challenges it brings. I think I’m more likely to use a podcast to learn techniques to employ on naked runs than to want a podcast as a distraction from the run (if that makes sense).
(Notably, another key moment on c25k - and I do wonder if this connects with the above - was when I hit a bit of a low point and received the simple advice not to panic at every niggle, but to listen to my body. It’s something I really should have known from yoga. But that moment proved empowering. Thenceforth I felt I had much more agency in the whole process; I wasn’t simply ‘following’ a plan while worrying if my knees or groin would be damaged; I felt altogether differently.)
My partner is in much the same place, but without the last 2 paragraphs. He needs to find his thing that will help stave off ‘boredom’. He’s receptive to ideas I’ve suggested (including non-naked ones) so I’m optimistic for him. Anyway, that’s his deal to explore.
So, here we go!
(It’s been really helpful for me to take stock here, apologies for the long ramble.)
Hi there! Thank you so much for your ramble!! This really chimes with my own thoughts and experiences. Although I had not come across the concept of 'Awe walks' (runs) I have been using similar techniques for my runs for years now. I love to feel in touch with what is going on inside and around me as I run, and never find it boring.
Here you go!!! And I look forward to reading more about your experiences xxx
Hi roseabi, I graduated in October and using my consolidation runs for the Dementia Uk November challenge. I have 2 runs left to complete this challenge and thought maybe the Bridge to 10k next. Is there an app to download for this to help guide me through and achieve this goal?
Well done!I am not sure about specific 10k training plan apps, but I know a lot of people like the guided runs on the Nike Run Club app, so maybe that would be helpful?
You may already know, but we do have a 10K training plan - Ju-Ju's Magic Plan - over on the Bridge to 10K community. Here is some info:
Hi guys! I just graduated last night I actually went a little beyond the 30 minute runtime in the C25K app to hit 5kms (which took about 45-50 minutes) so I would actually be running 5kms when I graduated. I have trained in martial arts throughout my life so I was careful about not straining anything or putting too much pressure on myself, so I am feeling the "good" sore and quite happy.My plan going forward is to keep running 5kms every two nights and work towards bringing my time down to 30 minutes, with the aim of taking part in the Hackney 5km run in London in May
I completed the c25k yesterday. My plan is to keep up running 3x weekly for the next few weeks, hopefully improve my technique, get a bit fitter and look at what my next goal should be. There are lots of good ideas on here, I’m just not sure what’s right for me yet.
I graduated this week and although I have no desire whatsoever to move on from 5k ( well OK haven’t quite got there yet in 30mins 😝 ),that would be a goal. My number one aim is to continue much as I am now as a means of getting regular exercise and leading a healthy lifestyle. I play golf too so lots of walking! Anyway I would recommend the C25k+ that I started today. I also use MapMyRun which gives intermittent feedback on time,distance and pacing which I think is reasonably accurate and fun to look at when you get home😄Happy running 🏃🏻♀️
I have just graduated from C25k and never managed anything like 5k, but can manage 30 minutes. I went for my first consolidation run two days ago using Week 9 of the app as a guide. But did not switch it on until after my usual brisk walk. I did my usual route, but started running when the app said brisk walk. This meant I could run for 20 minutes before the halfway bell and another 20 minutes back if I ignored the brisk walk instruction at the end, too. It worked well, so I will do it again tomorrow. I am a bit surprised I haven’t found much advice for 80 year old men like me who are returning to running after a gap of some decades. However, I do like what I have read here, as long as I ignore those mentioning times and distances. I just hope that by consolidating a few more minutes each week, magically, I will one day be running 5k. I found C25k a bit like that, pleasantly surprising.
Sounds like a good plan! It's not really magic, if you do keep increasing your runs by a few minutes per week you will reach 5K.
Sorry that you haven't been able to find the information you've been looking for! I think that you are somewhat exceptional - which is amazing but doesn't help you much I'm afraid!! Here's a poll we ran some years ago asking about people's ages at graduation: healthunlocked.com/couchto5.... It is an old poll, but I would think that the figures would be similar today.
I'd love to hear more about your previous and current running career! Perhaps we could work on putting together some useful information? Tell me about the specific challenges you have faced, and the successes you have achieved.
Managed 4.99km this morning (I misread my GoogleFit App!), so I am sure I will make it to 5k. Then I will try to improve my pace. I will reply to your other suggestion in more detail later, butdo remember that I am old, so it might be long- winded and boring. Michael
Well here goes. In my late teens I ran a bit of cross- country and played rugby which continued until just after my marriage in my mid-twenties. After injury, it was discovered that I had a spinal condition called spondylithses which might have been as a result of injury or was congenital (if the latter, I should never have played rugby). From then on until I was almost forty I did quite a bit of hill walking with my wife and children, but gradually became heavier. Then a friend and work colleague had a most unexpected heart attack and myself and other colleagues were shocked into taking more exercise. I read the books by Arthur Lydiard and Bill Bowerman on jogging and began, very slowly, to improve until I managed to complete two half marathons in my forties. My back condition flared up and I was strongly advised to give up running (it was an easy decision, I couldn’t walk very far, never mind run). After taking things slowly, I gradually got back to walking in the hills which I continued for thirty years. Then again my back gave trouble, I was starting to become arthritic in my back, knees thumbs and wrists. I had high blood pressure, another condition which caused me to pass out once or twice so I became very inactive and overweight. About three years ago I tripped over a pile of bricks in the garden and suffered a full thickness tear in my shoulder rotator cuff and torn bicep. My G.P. also said I was now in a pre-diabetic condition and earlier this year offered me the opportunity to enrol on a programme to help me to control my weight by counting calories and the steps I walked each day. I was a bit sceptical having once used a Fitbit for over a year and successfully followed Michael Mosley’s 5-2 diet but neither produced a lasting effect. However, once I really took on board both portion size and healthy eating, I found it very easy to increase the steps I was walking each day, soon reaching 10,000 steps a day and losing weight. Frankly, I was astonished. Then I read a couple of books about slow running and niko niko pace. I decided to see if I could actually manage to jog. To my astonishment and delight I could. I knew about C25k from my adult children and their spouses, so, secretly, I started, hoping to be able to run a mile on my 80th. birthday. After a few weeks I was so much lighter and fitter, that I had to admit what I was doing. On 28th of November, 2020, I was due to do my first 30 minute run in C25k. I decided to do it at 11am. Unexpected, my son arrived to run it with me and other members of the family joined in virtually with other activities for 28 minutes. My wife did dancing in the kitchen, my daughter and husband did on line workouts, one granddaughter did a run in Staffordshire and the other did the same in Palermo, Sicily, while my sister walked to the Greenwich Meridien where it passes through, Cleethorpes. I was “gob-smacked” and delighted. Now my aim is to run 5k. In the meantime I have completed two virtual parkruns with a mixture of walking and running in about 55 minutes. When I can manage to run the whole way I will be happy. I might then think about speeding up, but I really enjoy being able to run and smile and chat and look at the nature all around which I hope to be able to continue three times for many years to come.
I hope this has not been too boring for you after your kind invitation to supply it. As a footnote it is worth noting that I now weigh the same as I did in the Sixth Form at school, some fifty years ago, my bmi is below the danger level and I am hoping to have my blood sugar tested just after Christmas.
Very far from boring, and I am sorry it's taken me a while to reply!!
I have of course looked up your back condition, and I think that your original running career was remarkable in the circumstances, but now to come back to running in your 80s is amazing!!! Particularly I would like to congratulate you for those recent physiological measurements, you have done a great job getting your health back on track.
I took up running in my forties and I aspire to be like you - running in my 80s. I think a lot of people here feel the same way, and I'm sure they would find your story extremely inspiring if you care to share it sometime.
I'm interested in how you are getting on with Niko Niko running. I see it mentioned frequently on this forum, but I wonder if a lot of new runners may find it difficult because forefoot landing puts extra pressure on the calves and shins. However, I also think that it is excellent running form for those who are a little more experienced and stronger. How does it compare to the way you used to run when you were younger? Do you think you could have benefitted from knowing about it back then?
I didn't think of it when I replied to you previously, but I wonder if you saw the recent post from Iannodatruffe 'Aging and running'? healthunlocked.com/couchto5... I'd like to know what you think of it xxx
Thanks for the detailed reply. My first reaction is that I have not found niko niko pace a strain. In fact my plantar fasciitis in my heel has improved as I have done more. In the past it simply got worse, until I had to give up running for weeks at a time. It is a very different style to the way I ran previously, much, much slower, shorter paces and less up and down. I followed the look you suggested and found it interesting. The final summit up is very valuable for older runners. Perhaps it could have mentioned the advice I have followed. "Set achievable goals and change them when you succeed". There is no hurry to improve - just remember how long it took you to be as unfit as you are at the start, it is bound to take time. Keep going. I was very self-conscious when I started, so I designed a T shirt to wear on top of other clothing which read "I love slow running" and I found people I met smiled and exchanged cheery greetings. I say again, keep going. Every step you run today is one more than you have ever done before.
Thank you, that is interesting - I suppose maybe since you are not landing on your heel as much with the slow running technique it doesn't aggravate your PF, and I'd bet good money that the exercise is helpful for the condition.
That is a great point about goals, what do you think IannodaTruffe ?
And that is a BRILLIANT tip for feeling self-conscious - an I love slow running t-shirt!!! It's great to get smiles on the run, I always try to remember to smile when I'm out (sometimes it's hard!)
Setting short, medium and long term targets is one of the first things I mentioned in the guide to post C25K running. They need to be achievable and realistic, especially the short term ones and they don't need to be performance based either. They maintain a challenge and provide signs of progression.I am formulating some of my own for the New Year, when I shall start running again.
Great. Pleased you reminded me that I had seen them on the site, though I have practised "achievable goals" since advising my students about revision some thirty years ago.
Finally managed to run all the way for 5.4k. It took over 51 minutes, but I don't care. I can think about "real" parkruns when they resume. In the meantime I can record a proper time for (not)parkruns. Now I will continue on my own path of two short runs and one long one each week. Who knows, perhaps for ever..
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After that? Who knows! 
Hey you C25K graduates! It's the Consolidation Club with Sadie-runs! ❤️
