Consolidation 30 mins a run or 90 mins a week

[Ardenk]

Maybe daft question

Went out for my consolidation run was in a world of my own listening to Sisters of Mercy and ended up doing a 40 min jog rather than 30

Got me wondering does it really matter if every consolidation run is 30 mins as long as you get 90mins in a week ? Could you do a longer run one day and a shorter one another when you have less time ?

[nowster Graduate]

You're probably best not having any run be longer than 10% more than a previous week's longest run length.

If you simply went for a target of 90 minutes total per week, it would be "legal" to do a 10 minute run, a 20 minute run and a 60 minute run, but that would not be good practice at all.

The occasional accidental overshoot is fine. Just keep an eye on how you're feeling and don't make a habit of it. Rest days after runs are still essential.

Your muscles adapt more quickly to the new exercise than your ligaments, tendons, joints and bones do. This is why you need to consolidate at a certain level for a few weeks before extending yourself. You've got to give your body time to adapt, otherwise you're risking injury.

At this stage it's far more important that you keep running regularly, to encourage the body to adapt, and anything between 20 and 30 minutes would be fine.

After a few weeks, maybe have a look at the Magic Plan on the Bridge to 10K forum here.

[Oldfloss Administrator Graduate]

These are your runs and your choice. Consolidation can be tricky and there is help at hand...

This FAQ, put together by or greatly missed friend, IannodaTruffe, may answer many of your questions.

healthunlocked.com/couchto5...

Many of us , whilst remaining sensible and always listening to our body, find what works for us. For me, it was, 7 years ago, a pattern of a short run, a bit longer run and eventually a longer run, But. I have always been slow and steady, and over the years that has paid off.

I have learned that now, seven years, and a lot of running. later a pattern of a short.. 3K ish run and then a 5/6K run, and a longer ,see where I get to run, work for me.

As nowster says, do, please, try to stay in that 10% rule... it will keep you injury free... . Make sure you always have that rest day and do, please up your strength and stamina work...your running body needs it.

Start slowly and steadily and build up the gentle pattern that is your own... You will be amazed where, eventually the running will take you