Consolidation week 1 completed

[Frankenfoot23]

Since graduating, I have done three runs of just over 5k at times of around 33 minutes. I'm happy enough with this and don't want to push it too much, but it would be great to get to the 30 minute mark.

I feel I am settling into these consolidation runs well now. The beginning ten minutes of each run is the hardest. I feel sluggish and full of small niggles, but then I zone out a bit more and relax into them and enjoy the runs.

Music really helps, as do the nike run club guided runs.

My third run - a morning run of all things! - started with a warm up walk and then rain. It was light drizzle - wet but refreshing after some of the warmer runs a week or two back. I almost felt a bit cold at the beginning, but it didn't take long for me to heat up. I listened to a headspace 30 minute run about how each run is different - circumstances, environment, ourselves. The run we run today won't ever be repeated exactly as it was. Basically, every run is special and should be wholly enjoyed.

I'm just loving running and I feel it has given me real purpose. I feel so much better physically and mentally for doing this.

Yesterday, I went shopping and bought a couple of pairs of shorts and some track pants (ideal for this morning's wet run). I intend to keep on doing this for as long as I possibly can.

You might say, I'm in it now for the long run

[Annieapple Graduate]

absolutely love this positive post and some very useful advice here for new graduates! You are definitely here for the long run 🤣

[Frankenfoot23 Graduate in reply to Annieapple]

Thanks so much Annie, I'm pleased you liked it!

[Gthants]

Happy running - and that's quite a pace! Not yet got to 5k, but I have not gone beyond 30 minutes yet. Slowly, slowly ...

Happy running!

[Frankenfoot23 Graduate in reply to Gthants]

I maybe shouldn't have gone beyond thirty minutes, I've been a bit naughty - but I was really wanting to crack the 5k I'm hoping to try some parkruns soon

[Gthants]

I need to check out the park runs to see how long they go on for in the summer. Plus I need to find one on a day I'm not actually working (or going to the football!).

[Frankenfoot23 Graduate in reply to Gthants]

Where I am, I think it is 5k at any speed, we could even walk around if we wanted Ours are 9.30 every Saturday morning. Lots of info on the website. All you need to do is register online and then print out a barcode which you can reuse every time I just need to get a bit more confident first.

[AlMorr Ambassador Graduate in reply to Gthants]

The parkruns go on all year weather permitting.

[Gthants in reply to AlMorr]

Thank you! That's good to know.

[MissUnderstanding Administrator]

Congratulations! That 5k distance is such a milestone. You must feel so proud. Have you seen our Graduates’ Club thread is up and running now? We’d love to pop in and say hi!

healthunlocked.com/couchto5...

I can relate to so much of what you’ve said. I thought the “toxic ten” would go away when I got more experienced but the first ten minutes (or more!!) of my runs are often not much fun and then I warm up and enjoy myself. The Nike Run Club app is brilliant for thoughtful guidance. Without Coach B, I reckon I’d still be running too fast on my easy days. You’re doing so well. I really enjoy reading your updates so keep them coming!

Your 33 minute run is a 10% increase on your 30 minute run-that still fits with common guidance about how to safely increase your run lengths. The 30 minute “limit” for consolidation is guidance rather than something we’re going to be making people feel “naughty” about going over. Aiming for around 30 minutes give it take a bit is fine! In your position, I would keep that as my one long run of the week and have the other two as shorter ones, perhaps 30 minutes and 20 minutes to mix it up a bit. Just another quick question-are you still keeping your rest days between runs? Those are really important for minimising your risk of getting injured. They’re also a great time to do strength work which will not only help you stay off the injury couch but it will make you faster too. If you’ve got an ambition to run 5k under 30 minutes in the future, it’s a great thing to start building into your week now.

Finally, have you done “Running towards your goal” yet? It’s 40 minutes so you could incorporate your warm up/cool down walks. It’s my favourite NRC run!

[Frankenfoot23 Graduate in reply to MissUnderstanding]

Thanks so much for your feedback on this I'm glad you liked the update. I've been trying to post more as reading about other people's progress really helped me to graduate.

I am only running alternate days and only three runs a week until maybe my graduation anniversary - l am thinking way ahead

I think that's a great idea to mix up the run times a bit, I need to try it out.

On rest days, erm, I've been cycling about 10k and having one longish 5-6 mile walk every Sunday morning. I do take one day off completely though

I am continuing with warm up walks before and after each run, and doing stretches before and after too. Its been like a repeat of week 9, just slightly longer runs. But next week, I will mix up the run lengths a bit, having a shorter one. And I will check out that NRC run too

All the best!

[Cookscat Graduate]

very well done 👏 33 mins is brilliant , I take it easy up to 10 mins till I’m warmed up, then gradually speed up , I’ve ran 2x 45 min runs since finishing the 10k plan only last week , I’m so confident on shorter runs knowing I ran for 60 mins 🙌 🐈

[Frankenfoot23 Graduate in reply to Cookscat]

Oh wow, you are doing brilliantly! Yes, a long run under your belt like that must be a real confidence booster.

How long have you been running for? I'm hoping to get up to 10k one day but not for a long time yet

[Cookscat Graduate in reply to Frankenfoot23]

I started the C25k August 2022, finished it 21/10/22, I did it again right after , 🙌🐈

[Frankenfoot23 Graduate in reply to Cookscat]

That's great going! And a good way of consolidating all your efforts. Amazing that you have completed the 10k plan too all in about 10 months

[Cookscat Graduate in reply to Frankenfoot23]

Yes thanks 😊 🐈

[Dancerunner]

Well done on keeping running after finishing C25K! and 33 mins for a 5k is fantastic!! would love to be able to do that, I'm just finished week 6 and that feels very far off for me. Hope you're feeling super proud of yourself. 😍

[Frankenfoot23 Graduate in reply to Dancerunner]

Thinking about it, I do feel a little bit proud. We should shouldn't we, we're al getting out there and doing it, and it's far from easy some days :)Thanks for the kind words. Not long till you graduate now, it's in sight

[Dancerunner in reply to Frankenfoot23]

Good you're proud! yes we should all be, as you say it's far from easy some days and we keep going 🙌😍