Six weeks consolidation!

[Kjb04]

I’ve spent six weeks since graduating running three 30 minute runs a week to build up strength and comfort. I’m now adding some shorter interval speed runs and last week managed to get to 4.5km in 32 mins! Very pleased. It’s slow but steady progress but proves it can be done! So if your struggling know that if I can do it so can you! I read the latest forum posts everyday and you’re a great supportive lot! Thanks and keep running! 😊😊😊

[Instructor57 Graduate]

Well done on your progress and dedication to consolidation !Most want to push on too soon !

Mixing up your runs now will certainly help , maybe include a slower longer one also ?

You may find this helpful.

youtu.be/VBWGAFInyjQ(Not working as expected?)

Happy running

[Kjb04 Graduate in reply to Instructor57]

Thank you for that. Don’t want to get injured so taking it gradually 😃

[BrokeyNotSoBusted Graduate]

Thanks for posting this. Very useful to hear how different people get on after completing the programme. Great that you're still motivated and seem to be enjoying it. Did you swap a longer run for interval speed runs or add an extra day?

[Kjb04 Graduate in reply to BrokeyNotSoBusted]

Yes I swap a longer run for an interval session as I can’t squeeze in another run!

[Vespina Graduate]

Thanks for sharing and congratulations on keeping up with the running. Great job on mixing things up and keeping improving. Wishing you many more wonderful runs.

[Kjb04 Graduate in reply to Vespina]

Thank you, you too 👍

[Kenzo22]

Congratulations on a fantastic 👏🏻👏🏻👏🏻 Great to hear how you’re managing your runs post graduation - so helpful as a pre-graduate. Can you give an example of what your week looks like and what a shorter interval speed run would look like? I’m just starting week 6 and so enjoying the whole process, one run at a time. I’m looking forward to graduating and continuing to make running part of my weekly routine. 👟🏃‍♀️

[Kjb04 Graduate in reply to Kenzo22]

Thanks Kenzo22. I’m running three times a week, one run is a slow , steady 30-32 mins just to see how far I can get. Then I do one shorter 20 minute run and try to go a little faster for that one , then the third run is 20 minute intervals/Fartlek running. Usually consists of short fast running then slow sections. I’m using the Nike app for those which is free and has loads of choice. Hope that helps. Happy running!

[Kenzo22 in reply to Kjb04]

That’s so helpful, thank you and I’ll download the Nike app and try mixing it up when I graduate. My next run is Week6R2 and then it’ll be no intervals until graduation 🤞thank you for the motivation!

[Kjb04 Graduate]

Good luck I’m sure you’ll smash it!