Morning Everyone! Hey, this consolidation runs idea is totally brilliant...I recommend it to anyone coming towards the end of C25K and wondering what to do next.
I've just done my third 30-min consolidation run (following on from the three runs in Week 9)...and a strange thing happened: Without any conscious effort, my speed (always glacial!) picked up - instead of my stubbornly usual 3k in 30 mins, I've just gone 3.12k. OK it's not a massive change but I'm chuffed! Also, the whole run seemed easier and more fun without the usual pressure in the back of your mind that it's going to get tougher next week! So I'll stick with 30-min consolidations for another fortnight before trying to extend time and distance.
Also, I've really noticed what a difference the weather makes to runs. My previous run was Sunday afternoon in 22 degrees and hot sunshine. It was a real struggle and my face turned purple, sweat dropped off my hair and my clothes were yuk. This morning - 15 degrees and a light, sunny, breeze, the run went smoothly and I'd fully recovered before the end of the cool down walk. Hopefully a helpful observation for anyone struggling!
🍏Such a fun time.. consolidation… just enjoying being a runner… I loved it too.. I couldn’t agree more about running when it’s cool.. that turned me into an early bird having been a night owl all my life! My family are still amazed 🤣
Mine too! Come to think of it - I'M still amazed. yes, it is a fun time isn't it....I've worked out there are 14 weeks until my 5K run in Greenwich Park (booked and paid for!) so I'm coming up with a bit of a schedule for increasing time and distance once I've enjoyed my consolidation. Oh well...back to work!
Yes, keep going with the consolidation - it's really important to 'bed in' what you've done so far and get the body used to running/jogging for that time. When it comes to extending, keep thinking in terms of time - just like the C25K program. Follow the same principles, keep it nice and simple and you'll be pleasantly surprised. Generally speaking ... 'a little bit extra every week' - that's it.
That is super - I did the same type of thing when I graduated. I think I took one step back to a couple of 25 minute runs and then stuck at around 30 minutes for a bit. It's kind of putting miles in the tank to build up the stamina.
Thanks so much for this like a lot of people seem to be I am a bit scared of losing the structure so you e upped my confidence x it’s a bit like a diet really the journey actually begins once u get to target !!
Ha ha! Yes, I do still wonder about keeping it up because without a structure things tend to slip to the bottom of my to-do list. I'm lucky in that there's a welcoming running club 300m from my front door, especially for beginners or oldies. And there's a weekly Park Run virtually opposite my house. Personally, I'll be OK until November when I'm doing this charity 5K run....but after that I'll have to come up with a cunning plan. Nike Running Club is interesting...and I'm sure there must be other resources. Good luck!
I am going back to parkruns on 16/9 too loved them til I had to stop xx I should b good until I go to Cornwall for a week on 7/10 x I can walk the coast path out to carbis bay then run downhill all the way back to st ives ( and then have chips and Guinness cake for lunch hee hee) x I’m going to try increasing my run times after that by a couple of mins each week to see if / when I can get to 10K - I’ve downloaded the zen labs app it has 4 progs - c25k, 10K, 13.1 miles and 26.2 miles which should keep me going for a bit!! It’s about £15 charged every quarter £5 a month seems pretty good to me - yes it’s an annoying American voice but the music mixes / playlists are great for a gal of my age. ( 80s, 90s pop and rock etc) !! Good luck xx
Fabulous info - thanks. I guessed there was a Cornwall connection from your name. my real first name is Merryn and my family all came from Cornwall. I worked for the local TV station there in the 80s and there's a BRILLIANT chippie on the main road into St Ives which I dream about to this day. Enjoy!
That's great. Also why not mix up the week with different runs. I love the variety of guided runs on NRC app and I'm now hooked on the fartlek/speed interval runs. When you're ready try Juju's magic plan, like C25K it's a progression that's very do-able. Good luck with your running 🏃♂️
Good morning maisiesgranny. Apologies I have only just read your post now. This is great news. I’m so pleased that you are enjoying your consolidation
. Have you popped over to the graduates club? If not it would be wonderful to see you there and it would be great for others to read your inspiring post.
You’ve done really well. You are amazing! It’s great isn’t it to be able to put all the good work you’ve done together! 👍👍😂😂😂🥰
Hi Folkylass! Ah yes, I did pop over and even posted once or twice but (unbelievably dopey though this sounds) I now can't work out how to find you. Am I having a senior moment? There's no section heading at the top of the page....I must have found it initially by replying to someone there. Would love to link up.
Totally amazing, and it's so true how the weather can make or break a run, good luck with your 5k in 14 weeks, I only graduated in July, running 3.2k, my first 5k was about 52 minutes and my last one was just over 44.
That's brilliant Petem! As we graduated at exactly the same level, you've given me hope that I too can do a sub 50 mins 5k. Tbh the time wouldn't normally bother me at all but I'm doing this November run with my daughter-in-law and her friend - both of whom are 45 years younger than me....and I don't want them to feel they have to go super slow to keep me company on the day. Foolish pride perhaps 😂😂
At the moment, I'm following a Garmin running program with coach Jeff Galloway, it consists of 2 speed workouts and one longer run per week, and I think it's working quite well. See link to my last speed session.connect.garmin.com/modern/a...
Well done on consolidation going well. My experience (week 4 post-graduation) mirrors yours. I've stopped clock watching and overthinking, and suddenly got faster (for me anyway!). In my case by 30 seconds a kilometre. How did that happen?! Getting a proper pair of running shoes has helped I think, probably for confidence although the shock absorption is much better. Just need to make sure I don't get too carried away now and push too hard!
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Consolidation Runs complete 
take time and go your own speed
First consolidation run
Pushing On
woop woop!!! a tale of two Fridays... wk9r3 ✔️ 5k ✔️
