Consolidation runs and other ramblings

[PDIGC]

I have now completed twelve 30 min consolidation runs since coming home to Gran Canaria after graduating while visiting the UK. I've been using the NHS 5K+ Stepping Stone Podcasts as I quite enjoy having a little bit of chat in my ear but is starting to become a bit repetitive. I downloaded the Nike Run Club app but coach Bennett just seems a little over enthusiastic for my English reserve. Maybe I should keep an open mind and just it a try.

On Friday night I ran down to the beach at Melonares which took 10 mins from where I live and noticed the tide was out so decided to complete the rest of the run along the edge of the sea. It was amazing with a nice breeze and setting sun and the firm sand was quite cushioning to run on. I will definitely make it one of my regular routes, but will now need to start checking the tide tables!

I've been using Runkeeper to track my distance but noticed I'm not running any further in 30 mins now than I did in Week 9 - a very consistent 4.25km. I suppose that isn't too bad when the temperature is still in the high 20's in the evening. There is a Maspalomas marathon in November - no, I've no intention of even thinking of that but at the same time there is also a 10K run all on the flat and thought it might give me something to aim for without being too unrealistic. What do you think - is 3 months enough time to go from where I am to 10k?

[SueAppleRun Graduate]

Aren't you doing well? and what a lovely place to run. NRC is a bit over the top on some runs but others are just right. There are some mindful/headspace guided runs that you might like better on there.I'm following the HM plan and there is a 10k plan, you could always give it a go and decide after a few weeks if you can increase, just be careful not to increase too quickly.

Good luck and have fun

[PDIGC Graduate in reply to SueAppleRun]

Thanks, I'll check it out and try to be a bit more tolerant! I will definitely check out the 10k plan. It's 20€ to enter so not the end of the world if I back out.

[LottieMW Ambassador]

Gosh what a fab looking place to run!

I agree that Coach Bennett can be a little OTT, but I’m getting used to him…you haven’t lived until you try “The First Fartlek Run” with him. 😂

Actually that is quite a useful run, only 19 minutes, but it does get you thinking about pace and what it means for you. “Easy pace” is what what most runners train at, and everyone is different, it’s not all about speed and how *fast* you can run.

Your consolidation runs have helped you build up stamina by running consistently for 30 minutes on a regular basis. You now can start increasing the time that you run for…which will obviously increase your distance!

A good rule of thumb is to not increase more than 10% per week…to save the maths, there are loads of plans out there! WillowandSola have already mentioned NRC, I believe Runkeeper has one, and there is also our very own Magic Plan…over on our sister forum Bridge to 10k…here’s the link…

healthunlocked.com/bridgeto...

I’m a snail, I manage about 3km in 30 minutes, so I started on the timed Plan…it took me 4 weeks to reach 5km (50+ minutes)…it won’t take you that long!😂

Either way, you should be able to find a plan to suit you so go ahead and enjoy!

[PDIGC Graduate in reply to LottieMW]

Thank you... Now there's a new term I'm going to need to Google! And thanks for the advice. As a still relatively new runner it's easy to become overwhelmed by all the information out there. One thing I really did notice on my last run was that I used a new pair of running trainers that I brought cheaply here a few months ago - my others have become very thin in the sole... Not exclusively from running I might add! But I felt very heavy footed and it just didn't feel 'right' I would love to have a proper gait analysis and be fitted properly but I'm not likely to find anywhere here offering that service. Maybe I need to plan another visit back to the UK!

[LottieMW Ambassador in reply to PDIGC]

Oh yes, a gait analysis will be very useful indeed!

[Oldfloss Administrator Graduate]

Give him a try but find a gentle relaxed run to go with... he does chat but he is also very quiet when need be...Just take it steady...and shake the runs up a bit... some shorter, some 30 minutes, and the best of all, the slow, steady, where will I get to run. The ones that build every single thing up, strength , stamina, distance and even speed

Well done you!

[Tabbles Graduate]

If you are looking to run the 10k the bridge the gap hub is a useful resource. I followed the JoJo magic plan

One of the points I have read was that to run faster you need to increase your distance, longer easy runs.

There are lots of good advice on here , just do what is comfortable for you.

[MissUnderstanding Administrator]

Definitely come over to Bridge to 10km. I followed the distance based magic plan and found it much easier to get from 5k to 10k than 0k to 5k. 3 months is a good amount of time to have.

I’m a big fan of NRC but I know what you mean about it seeking a bit “enthusiastic”. Have you tried it yet or is that just what you think it will be like? You might be pleasantly surprised.