More consolidation runs - not getting easier - Couch to 5K

Couch to 5K

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More consolidation runs - not getting easier

Trecha10 profile image

I have been doing my consolidation runs three times a week since I graduated. It’s been nearly a month since I completed couch25k but things aren’t getting easier. I have accepted that there will be days I can run for 30mins and others I won’t. Today I managed 25mins but I was fine with that. I have now started using the Nike Run Club app which I find really helpful. There are lots of different types of runs and the coaching, am sure not to everyone’s liking, is great and I find it really encouraging. Plus I love the fact that there is a music list to go with it.

So hopefully one day I will post that I am managing the 30mins on a regular basis!

Here is to joining ParkRun!

19 Replies
drun profile image

Trecha10 You know that you can run for 30 minutes, things happen and life gets in the way. Take an extra rest day if you need to.

It's good to try different things when I was consolidating I used the C25K+ Stepping Stones podcast then I tried "naked" (running without music), that was something to get used to and I did this often, I also ran different routes.

Looks like you've found something that works for you, always keep hydrated and stretch after each run.

Enjoy the experience.

Trecha10 profile image
Trecha10Graduate in reply to drun

Thanks. I will check out the Stepping Stones. I am diligent on the stretch after a run but tbh need to be more disciplined -always room for improvement!

Instructor57 profile image

It's great that you are enjoying the NRC app , there are some good runs on there , another 'Fun' one to try is 'Zombies Run' 😁I occasionally use both .

You could also try mixing your runs up a bit , rather than running the same run every time maybe try 'Fartleks' to vary your pace , or maybe a different route ?

All these things can help keep the motivation up .

Happy Running !

Trecha10 profile image
Trecha10Graduate in reply to Instructor57

Thanks for the advice. Using a different app such as NRC will give me that variety. Will also slow down a bit. Lots of great advice here. Many thanks

Delly-dot profile image

You will get there! Running consistently for 30 minutes 3 times a week is a big commitment, so be kind to yourself and look back at how far you have come.I found the period after graduation tricky too, as I seemed to have levelled off during consolidation and felt I was never going to reach 5k. I then started to mix up my runs a bit, ran some deliberately shorter ones and slowly increased the length of one 30min run each week (10% rule applies) until I finally ran my 5k in just under 40 mins. That felt wonderful. It boosted my confidence and I was ready to make a start over on the Bridge to 10k forum.

I also use NRC club and continue to mix things up a bit, using "Zombies! Run!", tech-free runs, running routes in reverse to add a bit of variety.

You are doing really well, so settle back, allow those runs to evolve and enjoy them. 😊

Trecha10 profile image
Trecha10Graduate in reply to Delly-dot

Thanks for the encouragement 🙂 Will give it a go with 10% approach

IannodaTruffe profile image

In what way is it difficult?

Are you pushing yourself too hard?

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable and is what we recommend for consolidation, otherwise it will never become comfortable.

Trecha10 profile image
Trecha10Graduate in reply to IannodaTruffe

Thanks for the valuable advice. Will take it onboard :-)

Buna profile image

I hear you. Im at the same point, and the stepping stones seem too much for me right now. I have even gone back to some early weeks to see if I can run a bit faster for short intervals. But I just keep going out 3x week and doing what I feel like. And don’t punish yourself if you dont make 30 minutes, you have done so well to get here, the important thing is to keep going out..dont revert back to that sofa!

Trecha10 profile image
Trecha10Graduate in reply to Buna

Thanks for the encouragement. This might sound weird but it’s good to know that others think the same.

Wow, from where I'm standing (week 3, run 2) you're a superstar!!

Trecha10 profile image
Trecha10Graduate in reply to CressidaB

Thank you! I did begin my journey thinking it wasn’t possible and yet it somehow happens. It is thanks to the app and the supportive network here that keeps me going. All the best with your journey 🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️💪

CressidaB profile image
CressidaB in reply to Trecha10

Thanks very much

CS51LOL profile image

Sometimes I do the odd 25 minute run instead if my hearts not in it or its too hot. I like running early morning but we've got a new puppy so changed things around a bit to fit in with the puppy. Supposed to go yesterday afternoon but too hot so Thursday morning will be my next one.

KJB72 profile image

I’ve done 7 consolidation runs so far. The first few were short - no way I could run a step further! But managed a couple of 25 mins and a 35 min run since so I’m happy 😊 Decided if I can do a 20, 25 and 30 min run each week I’ll be happy 🏃‍♀️

Trecha10 profile image
Trecha10Graduate in reply to KJB72

Think this is the approach I will take from now on

When i struggled I just set Nike Run Club guided run for 20 minutes which seemed over before I knew it, there are quite a few 20 or 25 minute runs on there and if it feels too short you can just keep going a bit longer, Zombies run is a bit of fun too

depechegirl profile image

In exactly same position, feel I have gone backwards somehow... but then remember that in March I could hardly run for 1 minute!!! decided I am not a natural runner, will never do a marathon but thats ok...

Trecha10 profile image
Trecha10Graduate in reply to depechegirl

That’s exactly how I feel. So I am ok now with running whatever I can depending on the day.

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