Consolidation this week

[Rennur]

30 minutes on Monday. 3.39K. A bit slow, probably still the effects of Saturdays 5K. I did Roseabi's simple intervals (plus an extra one) today, so only 2.8K. A little bit of drizzle to start with. I have found my level, so I can build on that as the short run in part of Ju Ju's Magic Plan to get to 60 minutes.

Second 45 minute run ( 5K plus) on Saturday - weather forecast is for tons of rain. Might finally try out that new rain jacket.

[Hidden]

I ran 3.37 km yesterday, if I had run those 1:44 minutes where I walked, I might have run exactly the same distance 😆.

As for the intervals, how do you do them? Is it then really much faster that you run in the fast intervals or do you try to run much slower in the slow intervals? Newbie to intervals here. Not that I am going to incorporate them already, still need a bunch of regular consolidation runs before doing anything else!

[Rennur Graduate in reply to Hidden]

Fast for 30 seconds 5 times and jog in between and a 5 minute jog sandwich to warm up and warm down. You can reduce the jogging time in between and increase the length of each speedy bit as you progress plus the number of " sprints". C25K plus has about 6 or 8 one minute intervals with only one minute jogging in between. That is something for me to build up to. Check out Roseabi's intervals on the Consolidation page.

[Rennur Graduate in reply to Rennur]

But do 10 x 30 minute Consolidation runs before doing anything like speed drills or increasing one of your runs evert week, just to get those miles under you first.

[Hidden in reply to Rennur]

Definately, my body needs to get used to it a lot more before I do anything else 😉

[LottieMW Ambassador]

Well done! 👍