Hey everyone,
Just completed my consolidation week 5 and took the advice to increase one run a week by 10%, so for the last 3 weeks, Ive run 40 mins (getting to 5k) once a week.
Im wondering at which point would it be ok to start Jujus plan to 10k?
It seems to be very sensible and increases distance/time gradually, so I thought I could start it on my consolidation week 6.
Thanks
consolidation would normally be around 3 weeks (ish) until you are comfortable running for 30 minutes
if you already now running for 40 minutes and 5k then of course you have already moved on from consolidation.
good to know you have been guided by the 10% rule
you should be absolutely fine starting on the plan at this stage.
Enjoy it 😊👍
Thanks! I was told consolidation would be 12 weeks, and that from week 3 you can start increasing one of your runs by 10%.
I didn’t want to go any faster, try extending it by any more than what is recommended as I’ve had injuries in the past.
I will start Jujus plan next week then!
im curious as to where you heard 12 weeks ?
maybe this helps
healthunlocked.com/couchto5...
Enjoy the plan
This is the link where I saw 12 weeks, btw
healthunlocked.com/strength...
Thanks, I'll take a look
Just for info and to clarify, the 12-week plan is great for the consolidation period, but as you have done, you can increase the runs by 10% after the usual period of 3-5weeks of runs.
The plan was designed with 12 weeks in mind because of its Strength & Flexibility components. The running elements include 9 weeks of runs, and then 3 weeks of C25k+ (the stepping stone, speed and stamina podcasts), all interspersed with 12 weeks of S&F workouts.
But as Instructor57 has mentioned, as long a you feel your running feels solid, I also think it should be ok to start increasing running duration by 10% after 3-5 weeks worth of runs.
(Originally, the NHS proposed a 12-week S&F plan to accompany the C25k program, therefore the 9+3 week structure. But we have found that for many beginner runners, including myself at the time, adding S&F to C25k right at the start of a runner’s journey can be a bit too much. Therefore our plan for after graduating C25k, if that makes sense)
On a side note, I also found the Magic Plan is a perfect plan to get up to that first 10k. (And I even posted a version that combines the Magic Plan with Strength&Flexibility workouts! 😀 healthunlocked.com/bridgeto... )
And we also have a sister forum for Strength&Flexibility, just in case you need some ideas: healthunlocked.com/strength...
Happy running and working out!
Thanks for clarifying. I might use the “Stepping stone” podcasts on the middle runs as theyre also 5K and I already go to the gym, as well as being in a swim club, so I’ve got the “Strength and flexibility” side covered 
Twelve weeks of consolidation?! That seems a heck of a lot to me, I'm not even sure I managed three!
You should be fine to start the Magic Plan now as you've already started increasing time and distance which, as indicated, isn't actually consolidation anyway. Have fun!
As you're already at 5km, it sounds you'd be fine to start the distance-based variant of the Magic Plan.
Another nice way to get to 10K is to do your 3 x 5K runs per week. Then pick one of those runs as your long run and add 500 meters onto it each week. So 5.5K, 6K, 6.5K etc each week, just add 500 meters onto one of your runs and keep the other two runs at 5K. Good luck.
Jujus timed plan
Jujus plan cracked.
Week2 JuJus plan done 
