Consolidation Run No.3 - night running - Couch to 5K

Couch to 5K

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Consolidation Run No.3 - night running

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Tonight was a completely spontaneous run, the best kind I find 😁 9pm came along and I still had energy to burn. I'd already realised earlier on in the week that taking advantage of the moment is the best time to do it - listen to your body and just go for it.

Tonight I also said goodbye to Sanjeev 😒😒

After deciding to ditch the music this week, I then opted to ditch the app aswell and actually it was heaven!

It's so peaceful running without constant chatter or music and running at night makes it even more so...honestly it was bliss πŸ₯°

Now I'm not using music to set my pace I seem to be even more focused on my rhythm and my breathing and whilst I was a bit slower tonight, I felt a lot stronger and had a good finish.

I mentally stuck to a 1,2,3,4 rhythm in my head and before I knew it I was done! Boom!

Recovery was great and not one body ache or twinge.

Maybe I should be pushing more but I personally think there's plenty of time for that. I want my body in the habit of doing 30 mins 3 times per week, every week. πŸ’ͺ

This is the first week done and I'm happy so far.

How is everyone else getting on with consolidation runs? I'm still not at 5km yet but I'm feeling good still 😁

42 Replies

Well done! I did one this morning and it felt tough but I managed it. Not at the comfort stage yet and I gave myself two day’s rest instead of one. I’m still using the app but swapped Laura for Jo and still listening to music. For me the music takes my mind away from the pain a bit. I actually ran for 31 minutes today as the app always stalls a little so will try a 35 minute run at some point next week. I want to work up to an hour. I’m going to be using the Nike Running Club app but will still post in here.

Burkey46Graduate in reply to Dodgylungs

Well done you too DL! I had a two day break between Mon and Thurs and it does help but I was good to go tonight so thought I'd crack on 😁

Definitely keep posting. X

DodgylungsGraduate in reply to Burkey46

Thanks Burkey. I think the extra day is necessary sometimes. I used to have the constant discussion with myself in the mornings during my treadmill days. As soon as I wake the first thing I gauge is how achy my legs are!

I like the idea of running at night but I just know I’ll never do it in London. Especially not on Hampstead Heath at night! I like to go out in the morning just as sunrise is starting.

Going to aim for three runs a week whenever possible. Haven’t managed anywhere near 5K yet. I’m coming in at exactly 4K for 30 minutes. I remember on the treadmill I would have to suddenly speed up during the last 5 minutes and sprint for much of that time. Definitely won’t be doing that outside. So I’ll have to gradually increase the pace in time but I don’t think I’m at that point yet. Was originally going to try and run 5K in 30 minutes before moving on but it’s becoming clear that ain’t happening, so I’ll just gradually increase time until I’m running for an hour. At my current pace that will mean an 8K run - but that’s all a way off yet!

Hey Burkey46! Good to see you doing well. I’m on wk4 of consolidation runs. Been injured so off running for a week, but came back Thursday and did 8km! 5km this morning. I’m aiming for 5km x 3 times a week for another few weeks. I’m then going to aim to do 1 x 3.5km at a faster pace, 1 x 5km and 1 x 6.5km longer run just to see how I get on. Good luck post C25k!

Burkey46Graduate in reply to RunNewForestRun

Hey you, thanks for the supportive comments 😁

I like the idea of doing a shorter/faster run and then longer runs. I want another couple of weeks under my belt at the 30 minutes to be comfortable and then I'll start upping my game.

It's good to read what others are doing as it helps with my motivation so thank you πŸ₯°πŸ’ͺπŸƒβ€β™€οΈ


Consolidation run bliss Burkey46 πŸ‘ and as for uncluttered naked running, there's no better way...... Happy running πŸ™‚

Burkey46Graduate in reply to Imc50

So loving the naked runs πŸ˜‚πŸ˜‚πŸ˜‚

Imc50Moderator in reply to Burkey46

πŸ™ˆ just so long as those runs in the dark are with Hi-viz πŸ₯³

Burkey46Graduate in reply to Imc50

Trust me, I've got 'light up' bits going on all over the place. All I'm missing are some glow sticks 😁

Imc50Moderator in reply to Burkey46

Perhaps some tea lights in little lanterns πŸ’‘

Burkey46Graduate in reply to Imc50

Might be able to get something for my headband or my ponytail 😁

Imc50Moderator in reply to Burkey46


Burkey46Graduate in reply to Imc50



Well done on your first week of consolidation runs. I do my first consolidation run tomorrow if my legs are up for it. Did graduation run yesterday before 12 hour shift πŸ™ˆand legs really achey for the first time, think as it end of 1st week of 3 x 4K runs and busy work week (4 long shifts). I’m planning to ditch the app but keep my music for now, maybe one day I can run with naked ears lol, not ready yet. Good luck with your runs

Burkey46Graduate in reply to Catho78

Thanks Catho 😁 and well done on your graduation!!! Brilliant πŸ†

I'm actually partially deaf so it's not a good idea for me to ever have headphones in I reckon πŸ˜‚ but the music did help me a lot initially. I'll probably go through phases of trying out different things just for the sheer variety. Good luck with your consolidation runs. I found it a bit harder motivation wise post graduation, so now I run when my body tells me I have juice in the tank and that

seems to be working a treat


Did you have any extra gear for night running? I've not done any running in the dark yet myself.

Burkey46Graduate in reply to nowster

Head torch, my trainers have reflector strips on and a high viz vest over my t-shirt. I am trying to stick to well lit areas too for safety first and foremost. I don't know if I'll make a habit of it as I get a bit jumpy but it's good to be set up for it in case I can't do a morning run

nowsterGraduate in reply to Burkey46

I have head torch (with rear light) and a fluorescent yellow reflective long sleeved top. I may well need them tomorrow morning.

Burkey46Graduate in reply to nowster

I have seen some beanies with lights 'built in' on Amazon. They actually look okay. Plenty of good gear around it seems

A couple of stupid questions.. What's a consolidation run? And a graduation run?

Burkey46Graduate in reply to Smudge72

Your graduation run is your final run of week 9 when you finish C25K - once you've completed the programme you then start consolidating your learning by building on those 30 minute runs.

By the end of week 9 you're running for the full 30 minutes but for example, maybe you're not yet reaching 5km. I'm only hitting 4km at the moment so by continuing to run for 30 minutes 3 times per week, I'm getting stronger and will eventually be able to run further and for longer. Hope that helps explain it a little.

Smudge72 in reply to Burkey46



Well done on your first week and on night running.

My first CR wasn’t great but I am feeling under the weather at the moment so I’m not too disappointed.

Good luck for week 2...πŸ˜ƒπŸƒβ€β™€οΈ

Burkey46Graduate in reply to JulesL69

You still did the run though Jules and that's a win win regardless πŸ’ͺ

Nothing worse than trying to exercise when your body isn't 100%, make sure to take good care of yourself 😘

JulesL69Graduate in reply to Burkey46

That’s what I took from it, at least it was 20 mins of exercise πŸ˜ƒ. Having a nice rest... although the weather is lovely today so v tempting 😎

Well done you for having energy left at night I'm only ready for cocoa and bed by 9pm! I think seizing the moment when it feels right is the best way to go. I've been consolidating for the last 2 weeks but putting a run in when I think they should fit with my schedule is no joy. I've just taken a week off to calm some new aches and pains post jog but feel ready to go out this morning so I'm going to try listening to my body a bit more too.

Enjoy your 'naked' twilight running

Burkey46Graduate in reply to healthy-laughter

Thank you πŸ€—

Good to take the routine out of the routine if that makes sense 😁

I'm peri menopause too so my energy seems to peak and trough at the moment. If running has taught me one thing it's to listen to when it feels up for it and when it doesn't. Same with those niggles. If I feel something not right I'll take care of that first and then do a gentle run after. I was hopeless at taking care of myself before. This is new ground for me but it's working.

Good luck with your runs too 😁

That’s fantastic Burkey46 sounds like you’re doing so well! πŸƒβ€β™€οΈπŸ‘ Just take it slow and steady and run your 30 minute runs. Don’t worry at all about reaching 5K at this stage. That’ll come in time if you want to go for it when you’re readyπŸ˜ƒ

I did a run without music or coaching yesterday (some call that a β€˜naked’ run😳). Sometimes it’s good to do and gives a different experience. Good luck with the rest of your consolidation runs!πŸ˜„πŸ€ž

Burkey46Graduate in reply to David_G

Thank you David πŸ€—

I'm enjoying the naked runs so far. Good if I need to clear my head. Yep my runs are just about doing the 30 minutes at the moment. Last night felt really good so I'm confident I'm getting a bit stronger at least.


Well doneπŸ™ŒI too like to ditch the music sometimes and just take in whats around me, luckily this morning it was the seashore.Enjoy consolidating your 5ks πŸ‘πŸ’ͺπŸƒ


So good to hear you’re still doing so well 😊 sounds as though you have a great plan but not a rigid routine which is eventually what I would like to get to. Really fantastic that you felt like and managed a good run at that time of night, you’re really going great guns Burkey πŸ‘Œ

Burkey46Graduate in reply to CazzaW

Hey Cazza how are you getting on?

Great to hear from you 😁

I'm trying my hardest now to make this a lifestyle choice but it's early days yet! Baby steps haha

CazzaWGraduate in reply to Burkey46

Feeling very frustrated 😀 still nursing tendonitis in my left ankle. So p****d off, with 2 runs to go. Have had another 4 days off but my physio son has suggested maybe I can now try a very gentle 15 min jog today or tomorrow and see how it goes 🀞 Have been thinking a lot about what I want to do post grad so it’s been really interesting reading everyone’s posts and advice.

You’re doing brilliantly so keep it up πŸ˜ŠπŸƒβ€β™€οΈ


You are doing really well. :)

I rather fancy the idea of a night run but I think I would stick to the lit streets rather than my usual would be very dark indeed and I jump at my own shadow! :D

Did my 4th consolidation run this afternoon and enjoyed it after the Toxic 10 disappeared. Still as slow as sin.... 35 minutes = 3.63km I'm definitely not breaking any speed records anytime soon, it's the health benefits I'm more interested in. πŸ˜ŠπŸ‘

Burkey46Graduate in reply to spongecat

I'm not breaking records either but I think I'm getting a little bit stronger 😁

Small wins = eventual success

spongecatGraduate in reply to Burkey46

This is true. Rome wasn't built in a day! ;)


Ooh...running naked eh? 😳

I jogged without Jo today, just had the timer on my phone. Still had music though...I *like* my music 🎢

I’ve found that if I don’t go out and get my structured exercise (walk or jog), I find it really hard to get motivated later on in the day. I’m also aiming for 3x30 minutes, although today I extended the walking part to cover 5k 😊

I’m also going to stick to my 2 main routes, keeping it pretty flat for now. I may put some inclines in on a walking day though...

Go us! πŸ™ŒπŸΌπŸ‘ŠπŸ‘πŸΌπŸŒπŸ’πŸƒπŸ»β€β™€οΈπŸ‚πŸ§‘πŸ

Burkey46Graduate in reply to LottieMW

We totally got this 😁πŸ’ͺπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

LottieMWGraduate in reply to Burkey46

Yaasss! πŸ‘Š

Wow, such freedom, sounds great! 🀩 I love those days when your body is saying β€˜Let’s go!!!’ πŸ‘ŒπŸΌ

I had a good one today where I wasn’t stressing about timings at all, so much more relaxing.

Well done on Week 1 πŸ™ŒπŸΌ

I felt I had made real progress when I ditched the app/music albeit with guilt. It had always acted as a crutch so my confidence grew. I now run without either a phone or music and now feel more free than ever. :)

Burkey46Graduate in reply to DeterminedBear

Totally get that.

Ditching the app and music was a stepping stone for me, making progress in more than just the running I reckon πŸ’ͺπŸƒβ€β™€οΈπŸ˜

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