My mojo?
I am finding the consolidation really difficult, I enjoyed having the run coach tell me what to do. With the warm weather (really not my thing) and various breaks for holiday, work etc, I have lost my rhythm and pattern.
Did others find it difficult to transition to running 'alone'? Do I just plod on through and hope it cools down soon 
This stage can be a bit tricky as you run alone without the app. You could continue to run the week 9 runs with the coach, no harm in that, until you're comfortable with those 30 minute runs. Other ideas to try are finding a new route, getting lost a bit, so you have to concentrate on finding your way. It might suit you to run with other people. Dorset work for me, but everyone is different. Just keep going! Good luck.
Keeping going is the hard part, if you like a guided run, try NRC app, there are plenty of 30 minute guided runs on there and although a bit cheesy at times they are motivating
I ventured into NRC for the first time this morning, I think this is going to be fun…
Yes, and a good variety of runs
New routes.. new terrain..shake it up a tad..short run..longer relaxed runs and some 30 minutes too.!
Thank you, I am convinced that I don't want to give up, I just need to find a way around this roadblock in my head.
Just shake it up...go with it... run, just because you can
Variety is the key. You shouldn't just do the same route over and over.
You can do shorter runs too. Explore your local area.
The only constraint is that during consolidation you shouldn't exceed 30 minutes running in any day, and should keep having rest days after running days.
There's nothing stopping you doing a 10 minute run, having a 2 minute walk, then a 100m fast run, another 5 minute walk, then finishing it off with a 10 minute gentle run.
Experiment. Find ways to make it fun.
thanks for the suggestion, I like the idea of mixing it up. I have got stuck on ‘30 mins or it does not count’.
Out of curiosity - why shouldn't you exceed 30 minutes?
TL;DR: You'll injure yourself.
More detailed answer is:
Your muscles develop quickly, in a matter of weeks. The other bits with less blood supply take longer to adapt. Things like your joints, your tendons, ligaments, fascia, etc. These take months.
If you increase your level of activity too rapidly you risk getting sprains, shin splints, etc.
This is why you need to plateau your level of activity every now and then, just to allow everything else to catch up with your muscles. It's also why rest days after a run are still vitally important for your first year of regular running.
The suggestion is that you maintain a maximum of 30 minutes for the first month after graduating C25K, and then you can increase, but by no more than 10% per week (whether distance or time, in any single run or counting the total of your runs that week).
So, if you do three runs of 30 minutes in one week, you could do three runs of 33 minutes the next, but you shouldn't exceed 33 minutes in any one run. If you're getting faster and do 3km in a 30 minute run, you shouldn't exceed 3.3km in the next week, even if it only takes you 31 minutes. After a few months of regular running you can loosen that constraint a little, but always keep in mind that exceeding the 10% rule increases your risks.
Hi BahamaMama1 , while I was more than ready to drop audio coaching and have never gone back to it, I didn't enjoy consolidation. Completely agree with the advice to mix things up - reduces boredom and removes any pressure to do more, or faster. The more you try different ways of running, the greater your chances of finding what suits you!
you need to build on this habit so it becomes permanent don’t waste all the hard work, NRC as others have said offers great guided runs or join a running club or sign up for a charity run keep it interesting. Good luck
you can download the Nike Run Club app and do guided runs from there. Also if you switch up your route and try mixing your runs with interval training you'll keep yourself busy!
The hardest bit can be getting out through the door. So, put your running gear on, then walk outside and do a warm up. Travel to a park or other location, do a brisk walk, and just break into a 30 second run. Do that a couple of times and you'll be running again after 10 mins!
Oooh - I LOVE this advice. In my head I think I'm the same as BahamaMama1 in thinking it's 30 minutes or it's not running, but breaking up the distances like this is a super idea!
thank you everyone, consider me encouraged 🤩
Where did all you graduates go?
W7r2, where is the time going?!
Where to go from here!!!
Gait analysis - where to go.
W2R1 - did not go so well
