I’ve just done 3 weeks of consolidation runs and was hoping that I’d start to feel more able to run further by now. But I’m still so glad when that 30 minutes is up and I can stop running. So my question is should I just keep on doing 30 minutes until it feels easier? In fact will it feel easier? I don’t think I’m running too fast - I’m practically shuffling along already.
Any tips or suggestions?
How many times a week are you running 30 minutes?
You could start mixing your runs up a bit now instead of always running 30 minutes at the same pace !
Maybe do a shorter run of say 20 minutes, perhaps do this as a Fartlek run to vary your pace .
Then you could find you have energy to start increasing one of your runs a little by a couple of minutes but keeping this one slower
Mixing them up a bit like this will aid your development
I’ve been doing 30 minutes 3 times a week so yes maybe I should start mixing it up a bit. Thanks!
Firstly. Well done you!
Now. You don't have to keep doing 30 minutes runs...
It's a good idea to get them in yes, but...shake it up...
A short one...a middle one and a lovely long relaxed one...( which could be 30 minutes...or not)!
Take them at your own pace..The more we run, the more it evolves.
This is your running...and you do it your way.
Maybe a new route too...that's always a good idea.
Try really hard not to focus on the 30 minute goal...just on your run.
Weirdly it is the slower relaxed runs, that build up stamina, strength distance, ( yes), and eventually...speed! Its true!!
So...ease back...take it slow and steady and before you say it, there is always slower...
You are doing brilliantly, and it will all follow!
It’s all been said above, but, how about you run your 30 minute run, then take a couple days rest, my advice is always to do some squats, on rest days as well as run days, then the next shorter run you should be running on fresh legs, Give a ten minute run a try, with a bit faster in the last minute, I can assure you, you’ll go home thinking Was that it? then the next 30 minute run will feel just right,
Thanks!
Well done on those consolidation runs! Some great advice here. I am a huge believer in finding new routes as it keeps it interesting and new routes will automatically test your legs a bit differently too. Also some shorter runs mixing up the pace is fun too. Try some of the Nike Club Runs - they have a huge choice! Good luck 😊😊😊.
I do try to vary my routes but until now have been avoiding some of the more picturesque routes as those all have multiple stiles/gates to open and shut and I didn't want to stop running to navigate them. maybe now I should relax and not stress about losing the odd 30 seconds. Also I will have a look at the Nike Club runs.Thanks
Thank you for your post. I can definitely relate to it even though I have only just graduated. Reading various posts about fastening or slowing things up during consolidation runs seems, well impossible to me. I seem to "run" at that pace. It just happens and I feel more comfortable calling it a jog not a run. Reading the advice given to you is exactly what I needed too. However, I do have a problem with the technical names thrown around, "fartlek" run, what an earth is that. The forum could do with a beginners running dictionary. 🙈
Happy running.
Fartlek, Swedish for speed play, running fast for a short while then running slowly for a short while, not to be confused with interval training, that's 🚶 walking and 🏃🏾. running
Interval training is not necessarily walking and running - it could also be be jogging and running, or running and running!
Interesting! What other technical terms are confusing you?
Can't think of any at the moment. But will post it the minute another one comes along.I have only been living in UK past few years and had never heard of couch to 5k until recently. Then I joined the forum and was quite baffled at first as every one was talking about what seemed to me as couch to 25k. Which of course I thought impossible. Then the penny dropped and I realised it was couch 2 5k 🙈
Anyway, I am loving it and want to say a big thank you to everyone who gives advice, shares experiences or ask questions. We are so lucky to have such a thing so well done and free. THANK YOU!!!
Those post graduation runs can feel tough - you're sort of on your own with the runs at this stage, without the encouraging voice from the app etc. I would agree with the other comments - mix it up a bit. New routes really helped me. Good luck.
Thank you, yes, yesterday I really missed Reese Parkinson for those last couple of time checks and encouragement. And I need to learn not to look at my watch instead, because that makes me focus on how much time is left. So, set the timer at the start for the whole run, then forget about time, get out there and enjoy the run - be it short, middling or longer.
Consolidation 4: What went right?
How long does it take to run 5K?
So much for consolidation 
Consolidation 🏃🏻♀️
Consolidation Run No.1
