After week 9

[sdu60]

Saw that one was advised to do consolidation runs after completing week 9 so did my first last week. Disappointed to find that it was slower than my final wk 9 run! Read up about speed improvement and went back to wk 1 which is 7 separate minutes of 60 secs running in a sort of fartleck. My objective was to run as hard as possible in the 60 secs intervals and recover by walking between, all conveniently controlled by the week 1 podcast. It was quite hard and though it maybe just in my head, did improve my second consolidation time by about 4%. I think it maybe worthwhile doing another wk 1 fartleck to see if the improvement continues. (I'm starting from a low level as I'm still a long way from completing even 4.5k in 30 min)

[Grannyhugs Graduate10]

Well done completing c25k. At this stage you are still a very new runner. Don’t push too hard to increase either speed or distance, consolidation should be just keeping doing what you’ve reached, throw in a few shorter runs by all means. Pushing too soon may end in injury. Trust me, speed will come at the most unexpected times as your body becomes more accustomed to running. Happy running 🤗

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Congratulations on completing C25k - don't forget to claim your shiny "graduate" badge!

The post graduation consolidation runs are a repeat of the week 9 30 minute runs and you need to do these for a few weeks before anything else. Your speed and stamina will naturally improve doing these, so don't be disappointed with your recent run.

There are some great ideas for consolidation runs on the Consolidation Club forums too. Good luck 😊

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There is no rush (unless I missed something). This is a long, slow process of training your mind and body to be a runner. Treat this next phase as every bit as important as C25K. I would say that this bit is about learning about yourself as a runner (and with that, as a person)

[Oldgirlruns Graduate10]

Hi sdu! Congratulations on graduating C25K, it’s a great achievement! The consolidation runs are designed to build on what you’ve already done and, as you found in the plan, speed isn’t the issue- there’s time for that later on. Most people don’t get to 5k within the 30 minutes on the plan (and some of us still can’t!) but keep consolidating and you’ll get there eventually- but don’t rush to do it too quickly otherwise you risk injury. Which I’m pretty certain is the last thing you want! Happy running!