Consolidation

[Hayz82]

Hi all! Just a quick question - how long did you spend consolidating yours runs following C25K before moving on to bridge to 10k (and Ju Ju’s magic plan)? Thanks all xx

[Sadie-runs Graduate10]

About 9 months! I never thought I was interested in running more than 5k, but part of that was lack of faith in myself... But, there came a point when I needed a new challenge, so I joined ju-ju’s Magic 10k plan. And LOVED every minute of it. 😁 I now run 10k once a week, and am now stepping that up to 12k. Love running for longer now.

Nothing wrong with spending time just enjoying your runs - whether 5k, intervals, etc. Just building a routine and those running legs! But, the 10k plan is a lovely challenge. Just don’t do it during a heatwave like I did last summer! 😅😂

[Dexy5 Graduate10]

Hello Hayz82, I graduated on 15 May last year and then played pooh sticks on the bridge for what seemed like ages while my fellow graduates and those that followed all went on to juju’s plan. Like Sadie, I didn’t think I wanted to run further than 5k, but as more of my VRBs increased distance , I was persuaded to join them. They gave me the confidence to start it on 25 August and I loved the magic plan as it gave my running more structure. The longer distance running reduced my blood pressure and my weight so I’m healthier and happier.

My advice is just take your time consolidating, and you’ll know when it’s right for you and your body.

Happy running.

[uncle_wiggy]

Sound advice from Sadie & Dexy.... You'll know....good luck and enjoy! 😉

[Fit4life Graduate10]

Hi guys !! Ye, graduated on friday March 1st, then a week later acheived our first 5K ,so the transition to B210K ,for us ,was seamless.We ran 7K last sunday moving up to the 8K this morning.Hopefully we will graduate 10K two weeks today !! Just to add, our midweek runs have been based on 4-5K sessions .The total number of weeks from 5 to 10K graduation will therefore be 6 weeks !! May be a little bit quick moving through the gears but every move foreward has felt right and the shorter midweek distances allowed us to judge just where we are relative to recuperation and being physically able to adjust to the increased demands on our bodies as the duration and distance of our runs stacked up.

[Jell6 Graduate10]

For me, about 4 months after I completed the programme again (post injury). I'm not sure I needed that long, but I don't regret the extra time consolidating.

To be honest I haven't done 10k since, but I do a few 7's and the odd 8!😊

[Jay66UK Graduate10]

Graduated end of May, did a 10k following JuJu’s programme in August. Didn’t manage another until about November.

My advice is not to rush it - you want to be really comfortable running 3x 5k a week and don’t do what lots of us did first time round, cutting out some of the repeat weeks in JuJu’s plan - that internal consolidation is important.

[DebJogsOn]

I noodled around for ages - graduated Nov 17 and ran first 10k in April 18. I now run about 3x weekly and try and put in a 10k at least once a month. Looking back those months of consolidation were great (though at the time I didn't really feel I knew what I was doing) because as well as strengthening my running legs, I really learned what it was I loved about running - as a part of my existence rather than a goal driven series of runs. Like when I most like running (definitely early mornings), where (depends but woodland or next to water is fab), on what surface (not fussy but HATE mud), what I like listening to (have discovered some great podcasts - but sometimes something with a beat to keep me going helps and there's nothing like the Archers Omnibus when running a rural route 😂), when I can push on a bit (usually when I'm somewhere beautiful and the sun is shining) and when something short and pacy will suit my mood (after a bad day at work!).

That's not to say I don't like a challenge with a goal at the end of it (C25K, B210K, PBs and all the rest) but I think if I was always chasing something I'd miss out on those glorious just get up and want to be out there running days.

Like others have said you'll know when you're ready for your next challenge but most of all enjoy the running 😊.

[Bowlofsteam Graduate10]

I spent 5 months post-graduation just running 30mins 3 x a week. I had absolutely no desire to run any further. After 5 months something changed, and I wanted to try something new. So I joined Ju-ju’s plan and ran my first 10K yesterday!

Listen to your body and follow it’s lead.👍😊 Good luck.

[Sandie1961 Graduate10]

As others have said, you will know when it’s the right time. You do need to be comfortable running 5k though before you start. I graduated in July, spent 3 months consolidating with 3 runs a week, tried and failed to get a sub 30 5k (still haven’t!) and decided to go for distance rather than speed. I did my first 10k 2 days before Christmas and have done one a month since as part of continuing to run 3 times a week. Good luck - the plan is brilliant 😃

[Crawlhome Graduate10]

Hi Hayz82 and congratulations on completing couchto5k. 👍

I only consolidated for a few days and then paid the price by developing a knee problem and had to take some time off and see a physio. So my advice would be to get comfortable with the 5k distance at different places, up and down hills if possible.

Good luck and happy running! 😊🏃‍♀️

[cheekychipmunks Graduate10]

Well done on your C25K graduation, that’s the first big milestone done. ✅

No rush to get to 10k, in fact you’re more than likely to pick up an injury if you do. Pootle around for a few weeks doing 3 x 30 minutes per week, then build up to 5k - maybe visit your local parkrun if there’s one close to you. I graduated in August last year, did all the above, then ran my first 10k in November. I added distance to one of my runs each week. But lots of us highly recommend ju-ju’s Magic 10 which you’ll find on the pinned posts. Have a look and maybe have a go when you’re ready. Good luck! 👍😀

[Mummycav Administrator Graduate10]

Hi Hayz82 , congratulations on your graduation....I graduated over a year ago and only ran my first 10k yesterday...I consolidated for a good while, then I just ran for the joy of running...enjoying being outside. Started jujus 10k plan last summer, got to week 8 then fell so was on the IC for a bit...then life and Christmas took over so started the 10k plan again and finished it early at 7 weeks just because my legs would carry me that bit further. Enjoy running for a bit...maybe do some speed and stamina podcasts?? Good luck x

[jayval70 Graduate10]

I did about 6 weeks of consolidation before moving on. Although it was good to try out new things, I felt a bit weird and aimless after the structure of C25k and welcomed B210k to keep me motivated. I did my first 10K last week and am now consolidating again. Good luck and remember to enjoy it 🏃‍♀️🏃‍♀️🏃‍♀️

[JonathanP Graduate10]

About a month - I didn't follow ju_ju's plan as such but just started to increase one run a week by 0.5-1.0k while also continuing to do 2 x 5ks (one being parkrun). Took me about 2 more months to get to 10k. I agree with others who have said listen to your body and don't overdo it - the last thing you want is an injury! Congratulations on your graduation and happy running! 😀

[Tasha99 Graduate10]

I didn’t. I went to 10k in 3 weeks and consolidated 10k after that for 3 or 4 months 👍🏽 Although I reached 5k non stop at the ParkRun in week 7.

[lovefabric]

I graduated in September and I'm still consolidating as I'm not ready to move on yet, physically or mentally! I'm running 3 times a week now, two of which are 5k in under 30 mins, and the other is the Speed podcast. The Speed one is good, have you tried it?

[HuwC Graduate10]

I did a just over a month of consolidation on 5k before pushing out to 10k over another 6 weeks. I now run one long run, 10k or more, and two 5k a week - one of which is parkrun. The long runs have helped my reduce my 5k time by over four minutes to 28:48 over the past two months.

[seaspaniel]

I graduated c25k in Jan 18, went straight to Parkrun but as the weather and evening light improved I worked towards 10k. Less about consolidation more to do with steady progress. From memory 5k, 6.2k, 7k, 8.5k then whilst running another 8.5k I felt really comfortable so just added in the extra to do 10.2k.

[Hayz82]

Thank you so much to everyone that took the time to reply to me. I think I might be ready to push myself a little so I will tentatively start the 10k plan but will take it easy and listen to my body, as you have all advised.

Thank you so much for all your advice xxx

[Runningfit Graduate10]

Many months... if you do the nhs+ podcasts stamina and stepping stones and find you could go further then start extending ..I was deciding to run thru the cool.down walk and do.my own 5 mins cool down after. So I figured I was ready to sign up.to a 10k goal... now reached 8 km and have vitality London 10k in 8 weeks!