Consolidation Run 1 - lets do 5K!

[Spud-U-Like]

I finished the Couch to 5K on Friday, so what's next? If I don't keep it up, then all that hard work will just fade away and I'll be back struggling to run a hundred yards, so something's go to change.

I'll try to run 5k three times a week.....that'll do it.

My best effort graduation run on Friday took me to just over 4K in 30 minutes, as I'm no Racing Snake and never will be....not at 64 years old and 275 pounds. I'm slowly losing weight, got a long way to go, but I really want to do a Park Run when they start back up and not come in last. So I did a full 5K this morning, and came in just over 40 minutes. I can keep going OK, but I just can't cover the ground fast enough, so a 30 minute 5K is just a pipe dream. (for now).

I'll have another go later this week, probably Wednesday, then again on Friday, and hopefully my times will improve. I feel much better since I started the C25K program and I'm certain it's doing me good.

[IannodaTruffe Mentor]

Well done on your 5k, but you did in fact breach the 10% rule used by most experienced runners to increase their weekly distance, as explained in the guide to post C25k running.

At this stage you are probably better off just consolidating at 30 minutes, until that is comfortable and then increase one run per week using the 10% rule to hit 5k. Jumping to three 5ks per week, 120 minutes in your case, will be an excessive jump in your training load and will increase your injury risk unnecessarily.

Take care.

[Newbie59 Graduate]

Yes, as Ian says, you really must just consolidate for a few weeks, it won't do you any harm, you will be building up strength and stamina. I've been consolidating for 3 months and I don't think I will ever do a sub 30 minutes 5k, or a marathon. Just happy to be a runner