Hi Everyone, I am close to graduation (on Week 8) and wanted to know how long you consolidate your 30 minutes runs after graduation, i will feel a bit sad after i graduate as then i am out there on my own with no set programme to work to😀
I am thinking of 8 weeks of 30 min runs then start working on reaching 5K (based on my average pace think i will complete the C25K in 3.8KM) so only another 1.2 KM on top of that to reach 5K.
Is there a programme like the C25K that trains you to get to 5K or do you just work towards it by yourself.......don't want to get ahead of myself but after that i want to try the bridge to 10K in the autumn months.
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XenaZelda
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just been reading another post where the advice is consolidation runs for a few weeks then mix up the runs a bit, so 1st run 20 minutes, 2nd run 30 minutes, then 3rd run be a longer slower run....so that makes sense to me, then i can build on the longer slower runs to get to 5k and beyond.......so have i answered my own question! 🤣
Congratulations to you XenaZelda on almost completing C25K, only a few runs until you graduate, good luck for your graduation run.After you graduate you are advised to run at least 6/30 minute consolidation runs, you could do those runs over 2 or 3 weeks, after that if you wish to run a 10K try Ju Ju's Magic 10 plan, it's not a app like C25K but a training course over around 8 weeks, Google "Ju Ju's Magic 10 plan" good luck. 👍
ahh thank you so much AlMorr, i am really looking forward to it, can't believe i have got this far, i really enjoyed my 28 min run this morning and kept thinking in my head i have only got another 2 minutes to get to 30 mins...wow only 2 mins to go. Thank you for the advice, so the minimum of 6 runs at 30 minutes then after that mix it up a bit into shorter and long runs to get to 5K, then i will look at the Ju Ju's magic plan to 10K
Consolidating is just that - it's about solidifying the fitness gains made over the previous 9 weeks and getting the body used to continuous running (jogging!) for 30 minutes . 2-4 weeks is plenty for most people.
I have been one of several run-leaders in our works lunchtime C25K groups. On each of the 8 times we've run the course, we've put in place a Week 10 of 3x 32 or 33 mins and then a Week 11 of 3x of 34-36 mins. In our Week 12 we do something like 2x 36 mins ... and then the final run of that week is a 5k distance run to make sure that *everyone* gets to the distance, regardless of their pace - it's a nice celebration
That goes against our own advice here, but gives you some idea of what you could do after 2-4 weeks of 3x 30 mins, which is a sensible and cautious safety-first approach.
The method to follow is laid out for you in Weeks 7 (25 mins), 8 (28 mins) and 9 (30 mins) of C25K - generally you can describe it like this:
" .. a little bit extra each week".
Another approach after consolidating could be to do 2x 30 mins and then extend the other of your 3 runs a bit each week so that it becomes your weekly 'long' run. That's a very common thing to do. In no time at all, you'll be running for 1 hour and maybe even 10 km.
Please do have a look at our 'Bridge to 10k' forum and programs.
Finishing C25K can be an odd and unsettling feeling for many of us; the loss of structure and guidance etc - but try and look at it as the end of your beginning. You are now at the start of what could and hopefully will be a very happy and satisfying running journey.
I love the idea of a week 10, 11 etc to bring up to 5k. I did my first 30 minute run today and was at 2.75 miles, so another few minutes over another week or so would crack it for me. I do really want to reach 5k, not fussed how quick, and happy to consolidate for several weeks at that - it will mean I can run a full parkrun too!
Hi John, originally i thought of increasing each run by a minute until i get to the 5km (as i like structure and forward planning and the fact that I love a spreadsheet, i have put all my runs under the C25K on this and ticked off when completed, this also includes info on recovery runs after that painful injury i had and also my future plans for reaching 5k and 10K) a bit like your work lunchtime running plan) but quickly changed this as every run would be longer than the last! so now after a few weeks of consolidation runs, I will do 2 x shorter quicker runs and the 3rd run will be the longer slower runs to first get to 5K and then work towards getting to 10K. And now i think of it, after C25K the worlds my oyster and i can join the bridge to 10k community on this forum, so it just carries on......happy days 😀 and yes i am enjoying the running very much even though some runs are tough, it is a mental thing as i always push through to the end.
Yes, increasing EACH run every time is a very bad move - very bad. That way injury lies.
Also, there is no need for your shorter runs to be 'quicker' .
I suggest something like, and assuming 3 runs a week for the next 6-12 months:
- 30 min, 30 min, 32 min - (all at the same pace)
- 30, 30, 34
- 30, 30, 36
etc etc
OR ... continue to consolidate at 3x 30 mins for a few weeks more and then head over to Bridge to 10k and look at the 2 plans that are there: one distance-based and takes you to 10k; the other is time-based (like C25K) and builds you up to 60 minutes of continuous running.
Good to hear you're enjoying it. Just be wary of not getting carried away ... Of all the runners around the world, beginners are the most vulnerable to injury, simply cos their bodies are not used to it. Gently does it!
Thank you again John, sorry for the late reply i haven't logged in to the forum until today, your suggestions sound good to me as i like a bit of structure and if you have a goal to reach then you push to get there instead of having no end target and i think 6-12 months is a realistic target, i am looking forward to it
The reason for consolidation is that whilst muscles adapt fairly quickly, the other bits of your body (especially the bits with less blood supply, like tendons and ligaments) take much longer to adapt.
By staying around the same level of activity for a few weeks more, it gives them time to adapt too.
But you don't just have to plug out 30 minute run after 30 minute run. It's OK to vary things a bit. Shorter, slightly faster runs are OK. Going back to doing intervals is good too. Experimentation, exploration and being playful will keep things fresh.
It's usual to do about four to six weeks before trying to move on to longer times.
Thank you Nowster, that makes good sense and am planning 2 x shorter faster runs and the 3rd run of each week to be longer slower runs to get to 5K and then later in the year onto 10K, it makes perfect sense to me to mix it up a bit so not doing the same distance and pace for all 3 runs
the way I did it, which probably wasn’t correct was running week 9 for a couple of extra week to keep the support of the app. Then slowly increased one run upto 5k then brought the others slowly again (10% rule) upto 5k.
When I was running 5k three times a week I was happy, but at some point the yearning for more raised its head and over the bridge I went! Look at the Magic plan, it’s not a podcast but has run suggestions to bring runs upto 60mins or 10k. Again after loitering around that distance occasional, I ventured into the marathon etc forum and built up the HM distance. After that I didn’t find myself wanting to go onto full marathon 😂
Hi Reggit, yes i can imagine doing the same runs continuosly gets a bit boring and so makes sens to mix it up a bit after consolidation, 2 x shorter faster runs and the 3rd run a longer slower run to increase distance and hopefully pace will inprove as well.
Hi Reggit, yes that makes good sense and i will build up slowly, i am just amazed i can run for 30 minutes at this stage and will look forward to i can do as i build stamina and strength, i stopped listening to the C25K podcasts on Week 7 as the music was awful, so I started listening to my own music as ive got a running watch to show me the time running. i dont blame you i have watched loads of marathons and would never want to do that, not at my age, i might get up to half marathon in a years time but even then i would be happy with reaching 10K even if i never go any further than that.
Firstly, well done, a roundabout answer to your question. 5k to 10k well consolidation runs and a mix of other runs. From my point of view its was a slow progression of mixed run then I accidentally did 10k one day because I didn't want to walk back. Mixing it up is good and I found Nike Run Club which is free for the phone suited my needs and still does.I started running in my early 70s with C25k and now 4 years later I think mixing it up is the answer for me. I do 3k, 4k, 5k, 6k, 7k and 10k. I am also going to mix in some faster than a 🐌 runs as well.
So slowly go for it, have an Excellent Day and Rock on.
Hi Hamit, thank you very much, i like the "accidentally did 10K" that must have been a great surprise 🤣 I will mix it up after a few weeks of consolidation runs, 2 x shorter faster pace runs and the 3rd run a longer slower pace run to 5K and then onto 10K, and like your mixing up the KMs sound good to me, good to mix it up so not doing the same distance every week. And wow you are in your 70's so this inspires me and gives me great hope for the future as i am 60 this year .....so long may i run as i love it.
I ran for 3 x 30 mins for a week or two. Then I ran 2 x 30 mins & on my weekend run I added on 3 minutes so a 33 minute run. Then the next week I added on another 3 for a 36 minute run.
Each week I did 2 x 30 minutes & 1 longer run until I got to 5k.
After that I progressed to 1 x 30 mins & 2 x 5k runs, then finally 3 x 5ks.
Once I was comfortable-ish with that I started on the Bridge to 10k.
It worked for me but good luck whatever approach you take 👍
Hi Run46, that sounds great to me and all the advice here, i will do 2 x shorter faster pace runs and 3rd run will be a longer slower pace run to work up to 5K first and then the big 10K
fabulous…well done XenaZelda …it’s very common to feel a bit lost after graduation…lots of is repeat week 9 for a good few runs to consolidate …I did and I also did the stepping stones podcasts for speed and stamina…there’s loads of other running apps that have guided runs so you have someone talking to you to keep you motivated, like the Nike running club app, that’s very popular…
Good luck with the rest of your running journey 🏃🏼♀️ 🏃🏻♂️
Hi Mummycav, thank you and i will explore other apps, first i will go on the advice for working up to 5K then join the bridge to 10K community on here, i do have a garmin watch with guided Coach so once i have read the instructions will set my watch up for some guided runs on that after the my Week 9 of the C25K, i can set up my plan on my watch for getting up to 5K and then £10K (not sure it will speak to me like the podcast/apps do though, but will look into it once i graduate 😀
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