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

Couch to 5K

134,191 members159,533 posts

CBDB’s 5-week consolidation plan

CBDB profile image
CBDBGraduate
12 Replies

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 with 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!

Written by
CBDB profile image
CBDB
Graduate
To view profiles and participate in discussions please or .
12 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

Overweightandunfit profile image
OverweightandunfitGraduate

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 toStoneDragon

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 🤗

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! 😊

ANNETTE1234 profile image
ANNETTE1234

Wow, This is brilliant. I like some of the other links in there they look fun

CBDB profile image
CBDBGraduate in reply toANNETTE1234

Yes, it was a lot of fun putting together, a lot of fun anticipating every week and new experiences, then huge fun on the runs / doing these workouts! Wishing you the same!

Not what you're looking for?

You may also like...

Consolidation - here’s my plan🏃🏿‍♀️👍🏽🎉😊☔️🏃🏾🦵

I am in my C25k Consolidation Phase and am working my way through the NHS 12-week fitness...
CBDB profile image
Graduate

What is Your Week...October...Week 5.

Good morning everyone... I can hardly believe that yet another week has flown by and that here I...
Oldfloss profile image
Administrator

Week 5 R3 /week 6R1

Great but shocked at running 20 mins but did it 😮😮😮😮😀,amazing feeling and full of cold but I...
Monnie41 profile image
Graduate

Advice for Week 5 Run 3 runners :)

I recently ran W5R3, and I know how scared I was, so I have decided to write a blog post to help...
piggyland1 profile image
Graduate

Week 5 run 1, twos company

Done run 1 from week 5 today, best ever run, so much fun, It was windy and rainy, my fave...
bikergirl profile image
Graduate

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator
Oldfloss profile image
OldflossAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.