CBDB’s 5-week consolidation plan: I finished my... - Couch to 5K

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CBDB’s 5-week consolidation plan

CBDB profile image
CBDBGraduate

I finished my post-graduation 5-week running and workout plan, and as it might provide a fun way of consolidating, I thought I might post it here. (PDF wil clickable links is here unwrapp3d.uk/wp-content/upl... )

My criteria for the design was

- 🏃🏻‍♀️ Have fun and run slow (Japanese slow running)

- 📲 Discover free apps and workouts

- 📝 Provide structure AND flexibility in putting this plan in practice

And it was real fun. Some notable moments were learning how to belly dance 🧞‍♀️, working through a video-based foam roller session, running with Zombies 🧟‍♂️ and dramatic piano music 🎹 and experiencing the hilarious voices of Runkeeper 📢 .

My running firsts during these 5 weeks:

- First 6k

- First time running two 5ks in one week

- First run in pouring rain

- First 5k run not on a weekend

- First non-morning runs at dusk and lunchtime

All seemingly small things, and my next goals will include

- Starting a plan that will get me (very slowly) to 10k 🏃🏻‍♀️

- Getting used to running in the dark through the winter 🥶

- Getting used to running on the road (until now 100% on off-road trails) 🏔 🌲

- After lockdown at some poin run with others 😳

Have a fabulous consolidation period, everyone!

10 Replies
CBDB profile image
CBDBGraduate

Week 1 - with links

Day 1

NHS Wake-Up Workout (40min)

nhs.uk/conditions/nhs-fitne...

Day 2

Run - zombie (30min)

Zombie Run App - run 01

Day 3

NHS S&F (30min)

NHS Strength & Flex w/ Laura Podcast / Tabatha Timer

Day 4

Run - zombie (30min)

Zombie Run App - run 02

Day 5

NHS Wake-Up Workout (40min) 

nhs.uk/conditions/nhs-fitne...

Day 6

Run (long, 60min)

5k+ ( Runkeeper, voice: Drill Instructor)

Day 7

Rest & Roller Workout

FitOn Roller Recovery w/ Breanne

CBDB profile image
CBDBGraduate

Week 2 - with links

Day 1

NHS Belly Dancers for Beginners (45min)

nhs.uk/conditions/nhs-fitne...

Day 2

Run - Nike Running Club (30min)

NRC - Just another run with Chris Bennet

Day 3

NHS S&F (30min)

NHS Strength & Flex w/ Laura Podcast / Tabatha Timer

Day 4

Run (30min)

NRC - Just a run with Chris Bennet

Day 5

NHS Belly Dancers for Beginners (45min)

nhs.uk/conditions/nhs-fitne...

Day 6

Run (60min, long)

5k+ ( Runkeeper, voice: Mademoiselle )

Day 7

Rest & Roller Workout

FitOn Roller Recovery w/ Breanne

CBDB profile image
CBDBGraduate

Week 3 - with links

Day 1

Run - RK  (30min)

Runkeeper Run - Audio Run 30 min Erin

Day 2

NHS Aerobics for Beginners (40min)

nhs.uk/conditions/nhs-fitne...

Day 3

Run - RK (30min)

Runkeeper Run - Audio Run 30 min Erin

Day 4

NHS S&F (30min)

NHS Strength & Flex w/ Laura Podcast / Tabatha Timer

Day 5

Run (long, 60min)

5k+  (Runkeeper, voice: Your Conscience )

Day 6

NHS Aerobics for Beginners (40min)

nhs.uk/conditions/nhs-fitne...

Day 7

Rest & Roller Workout

Foam roller session - StrengthRunning

youtu.be/Ga6vMoX-oUw

CBDB profile image
CBDBGraduate

Week 4 - with links

Day 1

Run - (30min)

(Runkeeper, voice: Boston Fan ) Music: Abbado’s Bach Brandenburg Concertos (Thx2 AlMorr)

Day 2

NHS Pilates Knees

(33min)

nhs.uk/conditions/nhs-fitne...

Day 3

Run (30min)

Holst The Planets (Thx2 lifluf)

(Runkeeper, voice: Drill Instructor)

Day 4

NHS S&F (30min)

NHS Strength & Flex w/ Laura Podcast / Tabatha Timer

Day 5

Run (long, 60min)

5k+  Run to Prokofiev op4 4 pieces for piano ( Runkeeper, voice: Mr Announcer)

Day 6

NHS Pilates Knees (33min)

nhs.uk/conditions/nhs-fitne...

Day 7

Rest

FitOn Roller Recovery w/ Breanne

CBDB profile image
CBDBGraduate

Week 5 - with links

Day 1

La Bomba Dance (40min)

nhs.uk/conditions/nhs-fitne...

Day 2

Run - Zombies Run (30min)

Zombie Missions / Music: Prokofiev Piano

Day 3

NHS S&F (30min)

NHS Strength & Flex w/ Laura Podcast / Tabatha Timer

Day 4

Run - Zombies (30min)

ZombieMission / Music: Prokofiev Piano

Day 5

La Bomba Dance (40min)

nhs.uk/conditions/nhs-fitne...

Day 6

Run (long) NRC (60min)

5k+  NRC Run 60min w/ Shy

Day 7

Rest & Roller Workout

FitOn Roller Recovery w/ Breanne

Sounds like a great plan.

StoneDragon profile image
StoneDragonGraduate

Really interesting, thanks for sharing CBDB. How did you find the zombie runs app? Worth doing post C25K? 👍

CBDB profile image
CBDBGraduate in reply to StoneDragon

Thanks! 😍

Yes, I should at some point. I wrote two posts in the Bridge forum, but they’re not really reviews:

1) healthunlocked.com/bridgeto...

2) healthunlocked.com/bridgeto......

But it has some screenshots. Will have a ponder about how best to do a review! Thanks!! 👍🏽🙏

Great planning, great progress, enjoy your slow run up to 10k 🤗

Delly-dot profile image
Delly-dotGraduate

Fantastic CBDB. Your adventures with the zombies have rubbed off on me and I posted my first zombie run today. The zombies helped beat some gremlins, thank you! 😊

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