First consolidation run

[Leabac]

After completing the program on Monday (WooHoo Go Me!!! 😁) I went for my first consolidation run this morning.

I have a set route so know where to start running (after warm up walk) and how far to run so I just set off with my trusty playlist, but no guidance - turns out I missed that little encouraging voice. Can anyone recommend an app that I can use that is similar to C25K that will also include time for a warm up walk so I can just transition to running without having having to faff about?

About half way through I did get another voice in my head "charge me", no it wasn't my body flagging, just my headphones needed charging!😆

[backintime Graduate]

Congrats on graduating!

[Leabac Graduate in reply to backintime]

Thank you!

[ForeverYoung21 Graduate]

congrats on graduating! Good question! I’m only on week 7, so haven’t got to this point yet, but I’m interested to know for when it’s my turn!

[Leabac Graduate in reply to ForeverYoung21]

Thanks! Keep going, it's so worth it!!

[MissUnderstanding Administrator On a break Graduate]

Congratulations! I’m sure your well earned badge will be pinned on soon!

I use the Nike Run Club app. It’s been brilliant-the best thing for my running since couch to 5k. There are a lot of fans here! It doesn’t meet your five minute warm up criteria. I’ve just accepted that after five minutes, I pause and start it. The only time that’s tricky is when it’s raining hard! Some find it a bit cheesy. The good thing is it’s free so you can just delete if it’s not for you.

Enjoy consolidation! It’s a great time to try runs of different lengths and new routes. You’ve worked hard and now you get to have fun!

[Leabac Graduate in reply to MissUnderstanding]

Thanks, I will give that one a try - bonus that it is free!

I would love to try new routes, but unless I drive somewhere first I am very limited, especially if I want the uphill in the first half and downhill in the second! 😀

I am away for a few weeks in the summer and looking forward to various routes on a flat path! That has been my main motivation for completing C25K again!

[lincolnoldie]

Congratulations. I also struggled after completing c25k and went back and kept re-running weeks 8 and 9 then found the Nike running app and have been using that for about 2 years. It took me about 9 months until I was confident enough to run without someone talking to me and encouraging me.

[Leabac Graduate in reply to lincolnoldie]

Another recommendation for Nike Run Club, I'll give it a go - it was strangely lonely without that voice, although I was listening to music so it wasn't silent!

[MrBassmanjazz Graduate]

Congratulations. You can just keep doing the W9 runs for a bit. (Don't do W3 - the congratulations will drive you mad after a while).

I'm with MissUnderstanding. The NRC app is great. The ladies seem particularly fond of Coach Bennet.

[MissUnderstanding Administrator On a break Graduate in reply to MrBassmanjazz]

I will hold my hands up and admit that, yes, I am a Coach B groupie!!! Guilty as charged. 😂😂😂

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Hmmmm... that is okay, but we all know I am his favourite in the over 70 group though , don't we? 🤣

[MissUnderstanding Administrator On a break Graduate in reply to Oldfloss]

Absolutely! 😍😍😍

[PDIGC Graduate]

Congratulations on your graduation! When I started consolidation runs I too missed the guidance I'd been used to on the app. I used the Couch to 5K+ podcasts that are narrated by Laura. There are three of them with the first being 'Stepping Stone', then 'Speed' and 'Stamina'. They very much follow the same format at the app including a 5 min warm up walk. I just looked and they currently only seems to be available on Apple Podcasts now (unless it's because I live abroad) but there is a pinned post on this forum where someone has kindly made the MP3 versions available to download: healthunlocked.com/couchto5... I hope that's useful.

Bob

[Leabac Graduate in reply to PDIGC]

Thank you, that is very helpful. I will start on those tomorrow!

[Spacebanana]

I really like the guided runs from the Nike run app. They don't have a 5 minute warm up time, but really encouraging and interesting options.