Consolidation

[pilquin]

Hi I hear the word “consolidate” on here a lot referring to the 30 minute run that ends this great program. I call it great because it works and I’m proof! Does it mean keep doing the run until you feel comfortable with it and gained speed ?

Before you move on to another challenge ?

Thanks

[Bluebirdrunner Graduate]

Hi pilquin,

Once you have graduated, I think consolidating that 30 min run is great for gaining strength and stamina. As a new runner, its important to really let your muscles have chance to build up,and regular runs that you can do, is much safer than trying to push for further distance or go for speed straight away.

A week or two of 30 mins then try to add a minute or two to get to 5k ( if you're not already there) or the c25k + podcasts and play around with different routes, shorter runs and once you are to run 5k comfortably think about upping your distance.

Good luck 😊xxx

[Hidden]

For me I took it as just getting used to running for 30 minutes and/or the 5K, so that became my new normal. In fact Bluebirdrunner did a post quite a while ago now about consolidation, which I and others found very inspirational. Once the 5k and 30 minutes were happily under my belt, I then went on to add distance each week. I found out I am not so much a speedy merchant. I checked out IannodaTruffe posts on the 10% rule, so I wasn't overcooking it, which I think is really easy to do with all that post graduation enthusiasm.

But others do the 30 minutes/5k and then focus on speed, as I understand it, the consolidation just gives you the 'running stability' to make your choices, without fear of injury!

[Oldfloss Administrator Graduate]

When you have graduated, we advise consolidation of the 30 minute runs, to continue what C25K has begun. Building up running muscles and stamina and strength.

As Bluebirdrunner says.. best to keep on with these until they feel comfy..Different routes etc.

Then,as she suggests the C25K+ podcasts are great for the discipline in our running and can help significantly with speed and distance

Many of the graduates used and still use them on their own or within runs!

Then.. time to move on.. the world is your oyster

[rolysmate Graduate]

On graduation I extended my run out just that bit to get to 5k and have continued to run 5k 3 times a week until recently (graduated August)

Initially running 5k was hard work but over the ensuing months as my strength/ability has improved 5k has become considerably easier and now I am pushing on to get to 10k, ran 7k yesterday and next week will run a 8k

[MarkyD Graduate]

Yes, once you've graduated, keep up the 30 minute runs before making other plans. Folks always seem to be in a hurry to progress, but I'd advocate simply repeating W9r3 until you can do it without thinking. Only then is it time to start moving on - a program to get you to 10km safely, or speed and stamina to reduce your 5km time.

[AnnieW55]

As said above. It's so easy to get carried away with this fantastic programme and do too much too soon. The cardio respiratory fitness starts improving practically from week one but the ligaments, muscles and joints take months to build up their strength which is where building slowly and increasing pace/distance over time really pays off. It's not a guarantee but by taking time to build decreases your chances of being a visitor to the injury couch.

It also means playing with your runs - just because you can now. Finding out about running naked which some people seem to find scary (my preferred option most of the time), exploring new routes, turning this into a sustainable habit. Generally enjoying your running with no pressure.

[IannodaTruffe Mentor]

As the others say, consolidation is a good idea after graduation, but it is also recommended when you start increasing your distance.

Every month or so of regular increase, should be capped with consolidation for a couple of weeks at least. This prevents you from burning out by constantly pushing further and further.