Advice please

[Bert2]

Almost 3 weeks since graduation and I've been consolidating using the nike run club (5k runs each time) I can't seem to get a better time than 36 minutes. My question is what do I do now? try to get my time down or run further at my current speed? I feel comfortable with my current speed and actually feel at my best about 15minutes in and feel I could comfortably keep going. All views welcome

[Instructor57 Graduate]

Hmm.... What you have been doing isnt actually Consolidation.

During consolidation you would be sticking to the 30 min (Max) times for your runs and not increasing running time, distance or pace .

IE 'Consolidating ' what you have already done .

This may explain.

healthunlocked.com/couchto5...

[Bert2 Graduate in reply to Instructor57]

Thank you, very helpful.

[Cmoi Graduate]

Hi    Bert2 , personally I'd not be concerned about how fast you're running. Just concentrate on getting used to running as per the consolidation advice, and having fun, perhaps with new routes or different listening. Also, you don't have to do 30 minutes or 5k every time you run - you can do less!

If in the future you decide you'd like to work towards running for longer, I can highly recommend the Magic Plan (timed or distance versions) over on Bridge to 10K: healthunlocked.com/bridgeto... As you'll see, you don't simply add more to every run - some are longer, and some are shorter than your present runs.

There's no single right answer to what you should do now - just enjoy developing your running in the way that's right for you.

[Bert2 Graduate in reply to Cmoi]

Thank you seems like really good advice. Will start proper consolidation and check out the magic plan. Guess I was feeling a bit lost after graduation although I did repeat week 9 runs a couple of times. Should have posted here sooner for your help

[Cmoi Graduate in reply to Bert2]

You're welcome. I think quite a few people can feel a bit lost after graduation - I know I was a bit freaked out by no longer having a goal, while simultaneously feeling I wanted to do more! The idea of consolidation is to avoid doing too much too soon, that's the key thing to remember imo.

[Bert2 Graduate in reply to Cmoi]

Got it! Thanks 😊

[chrisl72 Graduate]

Hi Bert, I'm consolidating at the moment. I've taken on the challenge of deliberately running slower than my natural pace - a different sort of goal, but surprisingly hard! Others will be able to explain better the science behind that but it is good for us long-term. Anyway it is something to focus on until we're ready to take the next step! Best of luck!

[Bert2 Graduate in reply to chrisl72]

That's interesting chrisl72 and thank you for sharing. I'm not sure how I would be able to go much slower - a real challenge I think! Would be keen to understand the science bit