I’ve just finished week 6 of couch to 5k and feeling really confident. I’m already planning what’s next and JuJu’s 10k plan sounds like an excellent idea.
Just a question? When do you start it?
I’ve heard people talking about consolidation runs, but JuJu’s plan seems to be very accessible with a shorter 15min run in Week 1.
Should I do consolidation after couch to 5 k? If so, how many weeks/runs should I do or should I just jump straight on to JuJu’s plan?
Thanks all
The usual recommendation is to do about four weeks of consolidation.
Consolidation doesn't mean doing 30 minutes every run. It means not going beyond 30 minutes. You can do what you like (within reason) as long as you keep within 30 minutes per run and always have at least one rest day after each run. However, if you do a faster run, you need to keep it shorter in length.
Why do you need to do this? Your muscles grow quickly. Your bones, tendons, ligaments and other sinews don't grow quickly, and need time to catch up with the new stronger leg muscles.
Because of this, this is the time you're most likely to get injured.
Guess who gave himself a doubly sprained ankle on his graduation run by pushing too hard?
Hi DiogoC , even though the Magic Plan is indeed very accessible, you're better advised to consolidate by running for 30 minutes three times a week for at least a couple of weeks before you go onto it. I know from experience that it's really tempting to want to keep doing more, but it's much better to build up more slowly.
Hi, As others have suggested, we would recommend consolidation after graduation of C25K.This is not a fixed period but would normally last around 3 weeks .
It's of course not compulsory but definitely highly recommended .
A lot of injuries occur just after graduation from people pushing too far or too fast with their development.
It takes a surprisingly long time for your body to become used to the stresses of running and this cannot be rushed without increased risk .
So my suggestion would be finish C25K.
Consolidate for at least 3 weeks before starting the 10k plan at week 1.
It's still early days but have a read of this !
healthunlocked.com/couchto5...
Hope that helps
You should ALWAYS consolidate after C25K .
If you are not an experienced runner, then establishing a baseline of regular 30 minute runs is a great way for the body to get used to and adapt to the rigours of running.
Consolidate for a 2-4 weeks and then move onto the 10k plan.
There's no rush is there? Remember that running is VERY tough on the legs - almost all runners , especially beginners, get injured at some time.
However, I see from your photo that you are maybe a committed gym-bunny which may explain your post! 😉
lol. I do go often, though you wouln't know from looking at me. I just like to have a plan that I can stick to you, which is one of the reasons I love Laura/C25K.I will listen to all and do my consolidation for 4 weeks before moving on. I have had injuries in the past and don't want to repeat that.
Thanks to all for the helpful advice. I will make sure I consolidate and not go too far/fast.
NRC - 10K Plan
Starting the Magic Plan today
