✅ This post is for C25K graduates who have been consolidating their 30 minute runs for two or three weeks.
★ Are you running less than 5K in 30 minutes? Try gently increasing the time you are running until you reach 5K - it's a great goal!
Here's a little plan for increasing your time running with one 'long run' per week, with an aim to get to 5k and then on to an hour of running. I have shared this in previous Consolidation Clubs posts, and a number of people found it useful.
The basic idea is to reduce one weekly run to 20 minutes, and increase another one by 5 minute increments. I have suggested that it might be best to repeat the first two weeks, but you can carry on repeating weeks if you feel the need. Alternatively, don't repeat weeks at all - see how you feel!
Week 1&2: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 35 minutes.
Week 3&4: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 40 minutes.
Week 5: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 45 minutes.
Week 6: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 50 minutes.
Here is a link to a printable version of the plan to stick on your fridge: drive.google.com/file/d/1Yx...