CONSOLIDATION Run

[Wagper08]

When should you try and increase distance/ time? My CONSOLIDATION runs seem to have stagnated and can't get faster or further. Any suggestions?

[Running-nana Graduate]

I’ve stagnated too so don’t know what to suggest. Also life just gets in the way sometimes. I’m just doing what I can and trying not to beat myself up. At the end of the day some running is better than none surely 🤷🏼‍♀️

[nowster Graduate]

It's been about three weeks for you. How many runs have you done in that time, and what sort of runs have they been?

[Wagper08 Graduate in reply to nowster]

3 runs a week at 30min apart from one that was only 15min.

[nowster Graduate in reply to Wagper08]

It might now be time to hop over to the Bridge to 10K forum here and look into the Magic Plan: healthunlocked.com/bridgeto...

I'd suggest starting on the time based version, to get you up to an hour of running.

Notice that the runs all have different times/distances. This is normal for training.

Mixing things up keeps you from getting bored, too.

For example, I've been running now for about two years and I now run most days (something you absolutely shouldn't do as a recent graduate). It's rare that I do two consecutive runs the same. Here's this week:

Saturday: parkrun, 5km

Sunday: very short, 3.22km/2miles

Monday: medium run, 10km

Tuesday: sprint intervals, about 4km running over 7km

Today: short run, 5km

Tomorrow: might be a hilly 10km

Friday: will be a rest day. A good walk instead of a run.

Saturday: parkrun

Sunday: depends on circumstances but could be a much longer run (eg. 21km)

And that schedule is not fixed (except for the parkruns). I'll mix and match to fit my mood, the weather, how much time I have available, or how well the previous run went. The only thing is that longer runs (over an hour) need more preparation as I have to carry fluids and snacks with me, especially in the warmer weather.

[CBDB Graduate]

I had a lot of fun during consolidation. The first time around I made myself my own consolidation plan that got me exploring all sorts of apps and ways of running ( healthunlocked.com/couchto5... ).

Now I am in my second time around consolidation and am doing the audio coached runs from NRC, sometimes two at a time ( healthunlocked.com/bridgeto... ).

Obviously there are also other ways to make consolidation interesting. Downloading Footpath App and discovering new running routes from my doorstep also kept me busy exploring different ways of running 5k.

Hope you find an exciting way forward right for you!

[Instructor57 Graduate]

If you are comfortable running 30 minutes now then you could certainly start increasing the distance on one of your weekly runs by a few minutes or increasing the distance .Just try to keep that around 10% of your previous week's total to help avoid injury

[Wagper08 Graduate in reply to Instructor57]

Is it okay to only increase one run a week? I.e. two 30 min runs and then a longer run once a week?

[Instructor57 Graduate in reply to Wagper08]

Yes, absolutely!You could even do a shorter one .

If you are running 3x a week you could mix them up and do say 1x steady 30 minutes at your usual pace, 1x shorter run but maybe a little quicker, perhaps a Fartlek run or intervals .

And then your longer run where you are slower but gradually increasing the distance.

This kind of variation will help your progress

[John_W Graduate in reply to Wagper08]

It's also OK to increase ALL 3 runs - look at Weeks 7 , 8 and 9 for the method

Your post conveys a sense of impatience and urgency - what's the rush? What are you trying to achieve?

[Oldfloss Administrator Graduate]

Shake it up. It is great to get those 30 minute run in, but... get in some variation now maybe.

Try for a short run... 19 minutes or so... then your 30 minute one and maybe then... a lovely, relaxed, see where you get to run, because....they are the ones that will help building up your stamina, your core strength , distance and... wait for it... speed.

By varying the runs, finding a new route, (even reversing it ), you will find that things begin to evolve.

Try not to focus on the speed... just do the runs, enjoy them, give it some time too, and you may be very surprised

Well done you...on you go!

[Wagper08 Graduate in reply to Oldfloss]

Thanks. I enjoy the runs and don't want to push myself so don't enjoy them but also want to challenge myself. Would love to be able to do a 10k but at moment can't even get to 5k 🤔

[John_W Graduate in reply to Wagper08]

To reach 5k, just extend the length of one run until you reach the distance - if it means going slower than you are currently, then so be it.

[MissUnderstanding Administrator On a break Graduate]

I did juju’s magic plan to get to 10K. That’s two shorter runs a week and one longer one. I combined that with trying out new routes, having a go at intervals and adding more hills. That helped freshen things up. I wish I’d got going with the Nike run club app earlier-that could easily be used with the magic plan. There are loads of guided runs on there to mix things up and help become a better runner.

Have a look around the bridge to 10K forum. It’s not all about increasing distance. Lots of people are trying out new things and sharing how it’s gone. There are also lots of recent c25k graduates.

Good luck with whatever you decide to do next.

[Yesletsgo Administrator Graduate]

Adding to what everyone else has said, now is when you can really start to have fun with your running. Don't just run the same route every time, explore a bit. Try different times, distances and styles - intervals, fartleks, speed runs or even hill starts of you're really keen. Nike Running Club will be your friend here.

You've come a long way by completing c25k, the key thing now is to continue to develop as a runner and trying new and possibly daunting stuff is the way to do this.Good luck!

PS Bridge to 10k group is great!

[Cmoi Graduate]

I very rapidly got bored of doing the same-old same-old during consolidation, so moved onto the Magic Plan to get to 10k. There's a time-based version too. NB you do not have to run the distances in those times, they're two separate plans. See here: healthunlocked.com/bridgeto...

It's also important to realise that you don't have to increase all your runs when increasing distance. You'll find runs in there that are shorter than 5k. Even in the final week of the 10k plan there's a 4k, and 5k and a 10k run.

I don't do audio-coached runs, but if you like them then NRC is very popular.