NEWLY FORMED AND STILL VULNERABLE, BUDDING WITH PROMISE AND EXPECTATION IN THE SPRING SUNSHINE, READY TO BLOOM INTO FULL MAGNIFICENCE.
WELCOME TO THE MARCH CONSOLIDATION CLUB……….WHETHER YOU ARE A NEW RUNNER OR A CROCUS.
This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs.
This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week. So we bring you the Consolidation Club as your go-to monthly post for all your post-graduation questions and answers!
What do we mean by CONSOLIDATION?
As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate (work on feeling stronger and comfortable running for 5k or 30 minutes) for a short period, bedding in all that effort BEFORE you start to increase duration or work on speed.
Having just finished C25k, it is a good idea to:
★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks
★ Try out different routes
★ Just enjoy your new found ability!
Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life and let your body catch up. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!
We encourage you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin gardening team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.
★★ And check out our full GUIDE to post-C25k running: ★★
Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.
Most runners discover the importance of having better general fitness and strength than running alone can give you, which is why CBDB has produced this twelve week consolidation and strength training plan that will see you maximising your running ability in just a few weeks. healthunlocked.com/couchto5...
So, over to you, little flowers! Who wants to tell us how it is going/feeling? How can we help support and nurture you at this stage? Know that we've all been there, and we're HERE, with and for you!
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You wrote ......it is good practice to consolidate (work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort ...
Absolutely. Although a couple of weeks away from W9R3, I can sense this need on my horizon, so hope to join you
I having taken up running (I hope 🤞) with the c25 to help build my stamina & sanity during lockdown, I now anxious to carry on running once I’m back to work next week - I’m a gardener & other routines pick up again 🥴 at least the days are getting longer so more potential running time !
I reached the magical 12 weeks c25 + 1st 3 weeks of 12 week consolidation prog last week so hoping my brain is programmed & it will be easier to fit it to a new busier routine.
12 weeks consolidation ends 12th April then I will need to include shopping too! 😊
Not quite no I haven’t - it seems too far away & as my days will be quite different by then & gardening will get busier I thought I’d wait til nearer the time - don’t want to set myself up to fail
I use to do a Zumba class or 2, could that replace one run by then? I enjoy doing 5k charity runs maybe I could stretch to 10k by the time they start again ? although I am unlikely to run it all
I’m very very slow at the mo so I will try to build up my speed can’t imagine running 5k in 30mins but there again I never imagined I get this far!
Healthunlocked has got me through stumbling blocks that have helped enormously
I only wondered because you decided on a 12 week consolidation period, rather than keeping it open ended, as most people do. Having an idea of what you might like to be doing in a years time (just running 5ks, doing 10k or a marathon, for example) with your running enables you to work out what sort of training will be most appropriate.
There is no hurry though and consolidation is about becoming comfortable with your current distance/duration.
Are Feb grads allowed in here?! I've really struggled the last two weeks, because I couldn't find anything that seemed to 'work' for me in the same way, so I've gone back to posting silly post run selfie updates on Instagram that helps my accountability with friends and fam,, and just back from a cracking 5km PB on the NRC app. I think my issue was that I had been selecting 'timed' guided runs, rather than distance which I'm much better at than speed. Anyway am keeping a 3km, 4km and 5km regime weekly and mixing it up with apps and music, enjoying the freedom anyway from the c25k so hopefully today has cracked my post grad funk.
Since graduating on Feb 20, I have done three consolidation runs. I run about 3.25 KM in 30 minutes. Even after completing six runs of 30 minutes, I start uncertain as to whether I will be able to run for 30 minutes without a break.
To gain confidence and belief I will continue to run for 30 minutes for another four to six weeks.
If you are unconfident about completing your 30 min runs then persist and that confidence, and strength, will build. That is exactly what the consolidation period is all about.
Make sure that your pace is slow enough to be able to talk aloud in clear ungasping sentences.
Will be doing my first consolidation run this morning, treating myself to a new route, running in my local arboretum, will probably re-use the week 9 c25k run from the app but with a different coach. Planning on doing other new routes and to consolidate over the next three weeks. If all goes well I'd then like to start working towards 10k ....
I was thinking that I might sign up to a virtual challenge to motivated me to continue my 3 x 30 mins running a week. I am happy to consolidate doing this for a while. Has anyone tried the Conqueror virtual challenges? Is it worth paying for?
I’m 80% of the way through the Mt Fuji one. It’s neat but not quite as much to see/do as I hoped. But it’s really helped me get through a life slump so worth it IMO for a fun, realistic goal.
Some people need guidance/motivation from apps and challenges, so if that works for you, all good and well.
Personally I do not like the virtual challenges which give you a tacky, ultimately disposable medal for your efforts, when it would be better to keep the world's resources for some important purpose.
I am a self confessed curmudgeon.
In the long term you need to become wholly self motivated and setting some short, medium and long term targets is a great way to help plan how your training should work out.
I feel quite comfortable running at a pace of around 5.3k in 30 minutes now although I don't have much left in the tank at the end. Would I be better slowing down and running for longer to build up stamina. I have tried running slower but seem to end up at my natural speedI
To build stamina you need to run at an easy conversational pace....Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
This pace increases capillary density and develops more numerous mitochondria, both of which you need for greater endurance and speed work, which is why elite athletes spend 80% of their running time at this pace and only 20% working on speed. Most recreational runners neither spend enough time at a slow pace, nor push hard enough when working on speed with intervals or fartlek. When you push harder you can actually destroy muscle mitochondria, so the balance has to be made.
Thanks. I always run outside alone. Will try talking to myself. I do feel a lot fitter after c25k which is why I feel comfortable running but I do tend to be breathing quite hard. My main reason for starting running was to exercise my heart to improve my left ventricular ejection fraction. Will give it a go. Thanks again.
I'm about a week post-graduation and haven't checked in yet. All going well so far.
For the last couple of C25K runs I think I'd let the pace creep up a bit too much, and my knees were grumbling a bit as a result. Consequently, my priority for the consolidation runs was to slow back down, keep doing gentle 30 minute runs until my knees got used to it. It's working.
When I'm fully comfortable I'm planning to maybe increase the pace and distance again but definitely incorporate some more hills.
I've been in the habit of running before breakfast when the trails are quieter and before I get distracted. The forecast for today was so bad that I slipped in an extra run yesterday evening. Nearly home when I was rewarded with the sight of a barn owl hunting over the reed beds. Magic!
Running early or late in the day is a great opportunity to catch all sorts of wonderful natural sights, that we might never experience.
Sounds like you are doing fine but do remember, even when you are working on pace, that it is recommended that 80% of your running time is at an easy conversational pace, to develop stamina and endurance and only push hard for the remainder, using intervals or fartlek. There are details and links in the guide to post C25K running about slowing down to speed up. healthunlocked.com/couchto5...
Graduated yesterday and hopped over to this page to get hints and tips for the next phase and so pleased to see all the fab advice here. I was worried I’d feel a bit lost running solo now without the structure and support of C25K, so great to see that is definitely not the case! My plan is to get more comfortable with my 30min runs as I too have felt unsure whether I would finish each of the 3 in week 9 although I did. My plan is give it at least 3 weeks running a relaxed 30 mins and then hopefully increase pace a little so I can maybe hit 5k in 35mins max. My challenge is finding different routes as there is only one flat option, any change involves a steep incline that I can only walk up so not an option. I might need to drive somewhere to run!
There is a new Consolidation Club post each month with a different member of the admin team keeping an eye on things and we may well give different advice.
Your plan sounds fine. Consolidate until 30 minutes is comfortable before moving on.
If you are wanting to work on pace, then take on board that it is recommended to only do that for a maximum of 20% of your running time, while the remainder should be at an easy conversational pace, which is the best pace to develop your stamina, strength and injury resistance. Most people do not run slow enough for the majority of their runs and then do not push hard enough on the speed work. That middling pace is not the most effective.
Started running 2019, graduated with Michael then IC then restarted and regraduated with Laura . I don’t really have a plan other than to do a minimum of 30 mins on each run. Have done some runs of 33 mins and mostly limited by arriving home in my circuit! Think I want to increase time rather than speed but not sure what I should use as my prompt as I like to be told how I’m doing whilst running? Does that make sense?
The best way to increase running time is to add not more than 10% of your weekly training distance to one run per week, which then becomes your long run. Keep the other runs at 30mins. Longer runs are recommended to be at an easy conversational pace.
Most of the tracking apps can give you notifications at time/distance intervals of your choice, giving you distance covered/average pace/current pace (take the latter with a pinch of salt, in my experience) along with a map and record of your run.
Don't underestimate the benefits of a decent cooldown walk and stretching after any workout, which will not happen if you stop running at your front door.
You sound uncertain about what you want to do, so it might be a good idea to think about where you want to be with your running in a years time. This will help you create some short, medium and long term targets which will in turn help define your training regime.
Thank you for your guidance. That is really helpful so 33 mins is a good place to be for my longer run every week. I wasn’t struggling doing 33 mins. I think I will try Strava as I have that running.
I hear you about leaving time to walk a cool down period!! I have learnt that is very important and I do my stretches before and after each run. My injury spell was not from running but fell out of a camp chair in a tangle and damaged my arm!
I will ponder my targets and make a plan. I just love running above all other exercise activity so that’s a good start. Thank you as ever for your support 🏃♂️🙏👏👏👏
It's been a bit bumpy to settle into a groove but 3 weeks in I feel I've finally got there. Distance based runs, 4 or 5km and I'm completing against my PBs with a 'treat' when I go for a 5km one (it's too easy to crash out a bit early as my natural route is 4km, I have to add extra park circuits to make up the distance). I've reserved some posh shower gel to use just for those 5km days. I've also got a few playlists now, depending on how I feel. I knocked out a 5.5km today and I had something left in the tank so will continue to consolidate my form for a while before extending further.
If you are beating PBs on most runs you may well be pushing too hard.
It is recommended that 80% of your running is at an easy conversational pace, which is the most effective pace to build stamina and endurance. Running faster can actually undo some of the gains and speed work should be no more than 20-25% of your running time.
It sounds like you are enjoying your running and that is the most important part of building the habit.
Hi so later today will be my first consolidation run, which I'm looking forward to but strangely slightly nervous of.My plan is going to be to just continue to run for 30 mins for several weeks, hoping it will begin to feel a bit easier and then start to improve my pace and aim for 5k.
I'm unsure how I will feel not having one of the c25k presenters talking me through it, but I'm going to give it a go, if I don't like it I can always download the week 9 again.
What I am really looking forward to is trying a different route, up until now I have used the same route for every run.
For now it will still be a street run straight from my door , when it's getting a bit darker, but hopefully soon I will be confident enough to run in pure daylight and anywhere.
In a year's time - who knows maybe the challenge of 10k 🙂🏃♀️
A lot of folks feel nervous about first runs post plan, but there is no need. Now is the time to have some fun with your running and when you get the opportunity try to find somewhere beautiful and natural to run. Thee is nothing better than splashing through puddles in the woods or careering over a hilltop route, with your heartbeat and senses raised.
Many people continue to use the W9 app or podcast to accompany them.
The best thing you can do for your development as a runner at this stage is to continue to run at a nice easy conversational pace, building stamina and endurance and confirming the habit of running in your life.
I graduated last Sunday. I have done two runs since and had to walk quite a bit of them which I have never had to do over the last 9 weeks (apart from when I had to when it was intermittent running and walking), it was more of a mental block than anything else as I had done the 3 x 30 minute runs in week 9 without needing to walk. It’s almost like my brain is saying ‘you’ve proved to yourself that you can run for 30 minutes continuously so now you don’t need to’. Unfortunately I listened to the voice that said ‘I can’t do this’ whereas it’s always been there before but I’ve managed to not give in to it. I was cross with myself for listening to it. Has this happened to anyone else and if so do you have any tips as to how I can overcome it? I’m planning on going out tomorrow and would like to have a strategy in place.
Your situation is very common and precisely why this Consolidation Club exists.
Have you read the guide to post C25K running? healthunlocked.com/couchto5... In that post I suggest creating some short (weekly) targets, medium term and long term aims for your running. What do you want to be doing running wise this time next year? This helps define your training regime.
If you are having to walk, you are probably going too fast. Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.
The slow pace is the most effective one to continue to build stamina and endurance.
You may find distraction helpful, so that the last things you think about are time and the physicality of running. If music doesn't do it, try podcasts or audiobooks. I used to give myself a running commentary on everything that I could see, hear, feel and smell as I ran, in full florid sentences.
Thanks for that. I don't know if I am going too fast because I'm at roughly the same pace as my previous runs. I will have a read of the guide. In terms of where I want to be running wise next year the honest answer is that I don't know if I still want to be running! This is just a challenge I have given myself and because the gym has been shut it has given me more time to do it, once the gym reopens I am not sure wether or not I will carry on with running as there are other forms of exercise that I enjoy more!
Just try speaking out loud as you run. If you cannot manage full unbroken, ungasping sentences, you are going too fast........you may have been going too fast all along, as most people do.
First consolidation run and I tripped over...just caught front of trainer on edge of a manhole cover and I guess the running momentum meant I couldn't "right myself" in time...luckily nothing serious done, just grazed elbow and knees, a few bruises and generally aching. Feel an extra day or two before trying next run and might be a good idea, then start very gentle to see how it goes. Any tips?
I did exactly the same thing on my first consolidation run .. tripped on a small raised section between road and a parking area ...just didn’t see it .. had a massive black eye for the last week but ventured out again yesterday with dark glasses .. the advice to lift up one’s feet is now on my mind .. I’ve also ditched the music too .. I guess these things happen .. glad you’re ok
Just completed my 5th consolidation run. I am keeping runs around the 5k distance and running every other day.I have slowed down as was suggested, but finding some parts of the runs harder than when running faster. Legs seen heavy and more aches and pains especially in the lower back. Feel more tired but still enjoying the runs.
Finding a slower pace is not easy. It took me a long time to identify and become comfortable with being slower. Try shorter strides but maintain cadence, which reduces impact to boot. Keep an eye on that hydration too.
Thanks. I have dropped my cadence so that may be the problem. I also need to start on some strength exercises. Just downloaded the NHS S&F podcast so will give that a go
I completed my 5th consolidation run today too. And for the first time I finally let Michael go! Only music and I. Still finding it hard but so rewarding. Keeping it to 30 min with occasional 5k that takes a tiny bit longer.
That is a major step..........an independant, self motivated runner! Well done!
If preparation is optimal and pace is sensible, then it shouldn't be too hard. This post looks at some of the variables that can affect our running. healthunlocked.com/couchto5...
Hi IannodaTruffe, thank you for the advise here! I have finished my c25k yesterday and I wanted to carry on running 5k to consolidate x3 à week. A question is do I still do 5mins warm up and warm down within my 30min runs or is it 40mins allthoger with the walking? I am trying to improve my running technique and extend my steps a little as I run. Another question is there a consolidation app or something to use during consolidation?Thank you for the advise 🌞🏃♀️
Elite athletes with finely honed bodies still warm up to avoid injury. Us mere mortals should follow suit. I would also recommend static stretching after every run.
Many people use the W9 C25K app or podcasts during consolidation.
Just wanted to say I used the 5K+ podcast to take me into consolidation and it worked a treat having Laura still with me.. Thank you for the most useful links and I have the 12 week programme bookmarked now with the Strength and Flex exercises on the other days. Headphones were all flat so reverted to a pair of ancient wired ones!! I was a little puffed at the 160 bpm but didn't wimp out! thank you 😀again👍
Hello! Graduated today so will be consolidating and enjoying the freedom of running new routes without pressure from myself. Thank you for all the great advice and support thus far.
Have some fun. Running really can give us experiences that we would never have were it not for the fact that we are out and about a nd covering more ground than we would when walking.
I completed Week 9 this morning - 4.59k. I’m 59 (female) and have always found running difficult so I’m thrilled to have completed C25k. However, for my last 4 runs I have had to leave a bigger gap between runs (2-3days) as my legs feel very tight and heavy. I stretch before and after runs with 5-15 min cool down walks. Is it just an age thing ? I plan to buy new shoes when shops reopen which may help.
Yes doing dynamic stretches pre run and static after. I did 1st consolidation run today with only one day between that and run 3 week 9 and felt ok. I’ll see how things go on next run.
Help! Leg issue - any advice on how to get running again please?
I graduated on Feb 10th and have been doing consolidation runs since. I started with 3 runs a week but my legs ached so I lowered this to 2 a week with longer breaks in between. On CR8 I noticed a twinge in my calf muscle (not unbearable pain - more of a niggle). After that run I took 4 days rest and tried CR9. The twinge was still there although once I got going it was not too bad. Afterwards I didn't really notice it when walking but would if I used the muscle more (e.g. climbing stairs). I figured a longer break was needed.
Since then, I have not run (7 days) and I am really missing it. I really hoped resting it for a week would help but I went for a walk today and just tested a few paces of running...still there. Any advice please? I always run 30 mins - just under 4k, with 1k of walking for warm up / cool down and some stretching exercises before and after.
ok I feel like a bit of a twit. I just went back and read your c25k FAQ again and looked at the stretches again. I have been missing out hip circle and leg swing dynamic stretches and ITB and calf stretch statics.
I very rarely do pre run stretching unless it is very cold or I am intending to push very hard. A five minute brisk warm up walk is essential though.Post run I have always stretched after finding it so beneficial in W1 of C25K.
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.
Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.
See whether being more thorough with stretches helps. It does sound a bit more like a slightly pulled muscle rather than muscle aches, so more rest may be the answer.
Thanks for the advice, I will rest some more and pay more attention to post run stretches. Some days it's a challenge to find the time for a run, often on returning to the house I immediately get asked to do things and probably rush through post run stretches.
After a rest from running for 2 weeks, I tried a careful run (joined one of my children on their week 2 run). My leg seemed much better, and I made sure to stretch properly afterwards.
My plan was to rest a day and then take a longer run BUT the following day I woke up with cellulitis in my arm and after a couple of visits to A&E found myself in a hospital bed for a few days (NHS were amazing BTW). I'm now home and have 5 days of antibiotics to take, followed by a covid vaccine so....
It looks like it will be close to a month since my last proper run. I am considering going back to week 6 or 7 of C25K, or just trying a 20 min run or some 10-minute intervals to see how I get on. Any advice is very welcome, I have really missed my runs!
As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.
After that loss of condition is gradual.
All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase
Always better to err on the side of caution.
Take care.
Hi everyone I graduated this morning. Not quite to 5K yet but I'm getting there and looking forward to continuing 😀
To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...
L plates off and P plates on.....had my first consolidation run yesterday. Ran on a different beach with sand dunes to make it a bit more interesting. Stuck to the 30 minutes, as I intend to do for a few weeks, but the slight ups and downs mean a little more effort. Really enjoyed running just for the pure pleasure of it 🙂
Some runners are masochists who just want to sweat, but I am like you.......I run for fun........although I am not at all sure I would enjoy sand dunes.
Just keep ingraining the habit in your life and you will have the joy of running for evermore.
Yes, read through that and the links. Very helpful thank you.
I'm not looking to push things. Once lockdown ends I will be back to my usual sports but I am determined to keep up the running. My plan is that the next 3 weeks will help engrain that habit and if I keep it to the 30 minutes then I am hoping it will be easier to fit in when things get busier. If I end up slowly increasing that time or running a bit faster then that is a bonus. Staying fit and not injuring myself is my biggest goal. I always feel better after a run and, as you say above, look upon it as a skill that I can enjoy for life.
Did my first consolidation run today and used my own music instead of the NHS podcast. It was good but of course, it's still challenging. Going to try and focus on losing weight now too...as I know it will make me a better runner.
haha give it a go! Yes, i hope so, i so badly want to fly! Thank you
my first post in March 2021 Consolidation Club. I will definately be carrying on running, dont want to lose what I have gained with all that hard work. Next week I shall do my 3 runs as per W9R3, but then I will have an enforced break of a whole week do to babysitting responsibilities. So it wont be till April before I settle into a proper consolidation routine.
I graduated in mid November for the third time.. previous attempts left me with injuries, due to lack of strength and stretch and generally not doing much on rest days 🥺This time I had changed my diet (Vegan) joined a gym so built on my health before trying again..
What a difference it's made.. I do some weight training, strength and stretch on every rest day..drink plenty water.
I've since slowly built up on my distance 6K's , 7K's 8K's and have now ran two 10K's 🙂
I find I really enjoy the longer runs I take them really slowly...
,and on my regular 5K's like to try and improve my pace.... so my plan for the future... To keep running 3times a week.. two 5K's and a longer run ..
I would just love to be able to keep on running without injury..so anytime I feel any niggles..I take a day Extra rest from running .. I so enjoy running and feel like it has became routine for me now 🙏🏃♀️
Hi this is what I was looking for! It honestly doesn’t feel like I’ve been running for 9 weeks during lockdown but I have and now I’ve just down the first run of the final week - a tough one but done and I like the sound of a three week consolidation and then look at what’s next. I feel fitter and weight wise it has had an effect too. I will be tuning in to see what’s next. I have an eye on the bridge to 10k group too
Welcome......you are a bit early as we normally only expect graduates but be reassured there will be another Consolidation Club post next month with at least one member of the admin team here to offer specific advice to new graduates.
Quite a lot can be gleaned from reading through the queries of others on this post and the responses.
Consolidation is not defined as being three weeks, but a period of not increasing demands until you feel comfortable with your 30mins/5k whichever you achieve during C25k.
Graduated today (hooray!) - I've been running 4.3 km consistently and quite easily in 30 mins this past week. I'm happy to do that for a couple of weeks but would really like to reach 5 km in 30 min.
My thoughts are to add 200 m to my route and up my pace slightly in the last 5 mins, aiming to do the 4.5 km in 30 min. When I've managed that, to add another 200 m and up my pace in the last 10 mins, etc, until I've reached 5 km by upping my pace slightly in the latter 20 mins.
Is that a reasonable plan? (I'm keenly aware my mid-1950's body is still warming up during the first 10 minutes and I don't want to overdo it!)
Beyond that? I don't (at the moment) feel the urge to go beyond 5 km - I'm very happy to have accomplished C25K.
Congratulations.The whole point of consolidation, on this forum, is to stick at 30mins/5k (whichever you achieve during the plan) until you are fully comfortable with that BEFORE increasing duration or work on speed.
The norm is to increase only one run per week, which becomes your long run, whilst keeping the others as the are. The increase is recommended to be within the 10% rule.
As you want to work on pace, a four run cycle might be beneficial. This way you can avoid doing two hard runs following each other. Run one could be your speed run (doesn't have to be 5k) using intervals or fartlek. Run two is at an easy conversational pace at whatever is your current easy duration. Run three is your long run, again at an easy pace. Run four, as run two.
This means you are only pushing physically hard for 20% of the time, as recommended, allowing stamina and endurance to build on the easy runs.
Thanks, this seems like a good approach. I particularly like the "only pushing physically for 20% of the time". Just Googled "intervals" and "fartlek" - I am learning new words.
Took your advice and kept up my cadence on the runs and it helped. I've kept up the same distance during consolidation and after 10 5k+ runs I am ready to step up to the 10k challenge. Just finished off with a 7k 40 minute run. Will now move up to bridge to 10k. Thanks again for your help.
Cheers Iannoda. I've been doing time based runs so hope to gradually get up to the hour mark but I'm in no rush. I am now enjoying my running which is something I thought would never happen during the first few weeks of C25K.
I graduated a week ago today, since ran 5k, 20 mins, 30 mins today, (slowly!) I am wondering if I could possibly enter the virtual edinburgh marathon 10k on may 29th or if that would be silly at this point?
If you are comfortable with your 5k runs then there is no need to consolidate further. You could add to one run per week by 10% of your weekly total and easily be at 10k by the end of May.
It is always sensible to keep your increases within the 10% rule to minimise injury risk and of course you don't have to run the whole of your event.
Fab thanks, its my “home” marathon so I thought would be lovely to start with it, I will keep within the 10% rule and I don't know why I thought I wouldn’t be able to walk during it if needed which kind of takes the worry away, thanks very much
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