Hiya,
I am running Consolidation Runs, or rather just runs. I kept to 30 minutes, but I have once run 35 minutes and my last run (CR 11) I have run 40 minutes, just because I could. Now I am wondering how to proceed. Do I keep to 30 minutes in my 2 runs during the week and lengthen (gradually) my weekend runs? Or do I now run during the week also 40 minutes, lengthening the run again in the weekend?
Thanks, Evy
I would increase the duration of just your weekend run, and either keep the other two at the current length, or even decrease one of them a little.
Have a look at the 60 minutes variation of the Bridge to 10k Magic Plan for example: healthunlocked.com/bridgeto...
Very interesting plan! I knew it existed, but didn't know it was also a time-wise plan and not only a 10K plan. I am not yet at 5K as I am a Slow Jogging snail, but the plan to increase your running time is very interesting for me! The day 1 of each week seems short though to me, running only 15 or 20 minutes. I take it it's best to follow that nevertheless?
Ok, I'm officially on Ju-Ju's Magic Plan for running 60 minutes!
Thanks!
It IS short, but you can sneak in a little extra warm-up time and maybe try a few faster intervals during the 15 minute run 😊😊😊
The plan is designed to very gently increase the total weekly time spent running, which is why there are some short runs in there. But also, after having got used to a regimen of 30 minutes of running three times a week, it's great to learn more about how many training plans mix things up!
Enjoy the plan xxx
The guide to post C25K running covers this and many other topics. healthunlocked.com/couchto5...
Good advice from roseabi already. I'll add that if you look at Weeks 7, 8, 9 of C25K, they give a good indication of how to do it.
Thanks everybody, I made up my mind on how to proceed. Will keep you updated, who else am I going to annoy with my running stories?
Can’t fault the Magic Plan, although I found out about it too late and was already following my own plan, which was similar, but maybe got me to running for 60 minutes just a little sooner. If you follow the Magic Plan you can’t go wrong. I always do my long runs at the weekend and over time they just kind of, well, got longer 😃👍
On your short run, try Roseabi's simple intervals. Doing 4 x30 minute sprints is a great start. I have adapted these to do 5 intervals and increasing them and decreasing recovery time. You need to download an interval timer for this. The 30 minute run is as it says on the tin. The last run is the one that increases in time gradually. I have been repeating a few weeks just to be on the safe side. You could start from week 2. You don't have to do them in order. My shorter run is in the middle if the week. It works.
I did that. I ran 5k on a Tuesday and Thursday then upped my distance every third Sunday by a km until I hit 8k. Then after three weeks of 8k I upped it to 10. Now I run 7k every other day and 10k the following run. Just take your time and you’ll hit your targets. Good luck.
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