Consolidation & only just oustide!

[Happymel]

How many consolidation runs do I need to do?

Finished the c25k 2w ago- having done it all in gym..and have done 3runs since then and have ventured outside managed 23mins and 2miles this morning ...

Need advice as to whether to stay at this time for a bit given Im a newbie outdoor running ...or start to push it up a bit (10% per week)as others have said.. ..

[sparky66 Graduate]

Hiya congratulations on your graduation.. albeit a couple of weeks ago 💥Do you want to carry on on the treadmill or outside?

Whatever your choice.

Yes consolidation for a few more weeks.. a slow.. short distance run. and one at your furthest to date 😊 try keeping to three runs as per program..

It takes time to get your body used to running..

Good luck 🏃‍♀️🏃‍♀️

[Happymel Graduate in reply to sparky66]

Thank you

[Instructor57 Graduate]

Congratulations on graduating .Don't forget to claim your Graduate badge here ⬇️

healthunlocked.com/couchto5...

Also, here is a link to the consolidation club which will give you the advice and information you need .

As a new graduate It is advised that you consolidate for several weeks before extending time or distance to avoid injury .⬇️

healthunlocked.com/couchto5...

Happy Running !

[Happymel Graduate in reply to Instructor57]

Thanks . How quickly do i increase the time outside as i find it harder than treadmill...? Managed 23min today...shall i do a few runs of 23min outside before increasing up to 30...and then moving on to the consolidation program?

[Instructor57 Graduate in reply to Happymel]

As you have run 3x30 minutes on the treadmill you may find it just takes you a few runs to achieve that outside , there's no hard and fast rule here but if you were to increase a couple of minutes per run as you felt comfortable to do so rather than trying to do it all at once then that would be sensible

[Happymel Graduate in reply to Instructor57]

Ah ok thats fine. Thank you...I'll build up by couple of mins each time and then a couple of weeks at 30mins then onwards and upwards!

[sparky66 Graduate in reply to Happymel]

Just trust your judgement, run slowly and don't overdo it and youl do great 🏃‍♀️👍 good luck x