consolidation advice needed please

[Dendev75]

Hi, I graduated a couple of weeks ago and have been running 3 times a week for 30 mins and have managed a couple of 5k runs too. Should I be doing a mix of some shorter runs too? I’m making sure I have my rest days and do all pre and post run stretches. Also I’ve started some weight lifting as women of my age need it 😵‍💫 any advice would be appreciated and listened to. 🤗

[MissUnderstanding Administrator Graduate]

It’s up to you! There’s no real “should”. If you want to run 30 minutes three times a week, you can. I’d get bored with that pretty quickly and sometimes life can get in the way so you can definitely mix things up to keep it interesting. You can still have a really good run if you go for fifteen minutes.

The important thing when you’re consolidating is not to try and run longer than you have before or work on getting faster yet. Your body needs time so you’re less likely to get injured.

Have you thought about what you might do next after consolidation? That might guide you with what sort of pattern you might like to follow for your runs. I did the magic plan which was two short runs and a long one. The longer one increased over time up to 10k. I enjoyed that a lot. Weights are brilliant and it’s great you’ve picked that up (pun intended!).

[Dendev75 Graduate in reply to MissUnderstanding]

I don’t think I’ll ever increase my pace (on purpose) I’m fine with that and I know I couldn’t have run for 30 minutes 10 weeks ago but I can’t see myself getting much past the 5k distance, it just seems too hard. Where will I find info on the magic plan? Is it an app? I like the sound of that one. I’m already getting bored of 3 x 30 minute runs so will check that out - thanks for replying 🥰

[Cmoi Graduate in reply to Dendev75]

The Magic Plan's over on the Bridge to 10K forum Dendev75 : healthunlocked.com/bridgeto...

It worked brilliantly for me.

[MissUnderstanding Administrator Graduate in reply to Cmoi]

You beat me to it! Thanks! ❤️

[Dendev75 Graduate in reply to Cmoi]

Thank you so much. 😊

[MissUnderstanding Administrator Graduate in reply to Dendev75]

Sorry, I forgot we weren’t on the Bridge to 10k board! Pop over…lots of recent graduates you’ll recognise over there. It doesn’t commit you to running 10k, I promise!!!

Here’s the link to the magic plan information. You’ll want to consolidate a bit longer first but there’s no harm in looking at what could come next. It’s not an app…it’s a written plan for how to slowly and safely build up your running. There’s a distance version or a time version. You’ll just slowly increase either the time or distance you run for until you hit running for 60 minutes or 10km depending on which you go for. It worked well for me. You could combine it with the NRC runs by choosing guided runs of the right duration/distance if you also wanted some coaching. I missed that after finishing c25k.

healthunlocked.com/bridgeto...

There’s absolutely no rush or any pressure to decide. The main thing is you’re getting out and running regularly and still having a great time with it.

[Cmoi Graduate in reply to MissUnderstanding]

You went into much more helpful detail though MissUnderstanding ! 👍😀

[Dendev75 Graduate in reply to MissUnderstanding]

Thanks, I know I’m asking lots of questions but how long should I consolidate for (what’s the safest time?) I’ve briefly looked at the 8 week magic plan and it looks very structured (which I like) but can it really take me to running that time or distance in 8 weeks? It seems like such a stretch and jump each week for run 3. 😲

[MissUnderstanding Administrator Graduate in reply to Dendev75]

healthunlocked.com/couchto5...

This is worth a read. Essentially, consolidate for at least three weeks but don’t increase distance/pace until you’re totally comfortable running for 30 minutes.

I actually found much easier getting from 5k to 10k compared with 0k to 5k. Don’t forget you’ll be starting with all the skills you gained during the programme. It’s amazing how you’ll suddenly find yourself thinking “oh, it’s only running for an extra ten minutes” or “I can easily keep going for another km”. It’s such a change from the early days of c25k. Think of what it’s like now going out for 30 minutes when running for 3 minutes seemed impossible. Just like c25k, the magic plan is just a guide and if you did find it too much, there would be absolutely nothing wrong with repeating weeks.

[Dendev75 Graduate in reply to MissUnderstanding]

Ah wow, you have really made this so clear now 🤗 I will definitely read this and I’m actually feeling quite excited by a new challenge. Thanks so much ☺️