Consolidated running?

[Charliemom]

Newbie here, actually I am about to start week 5 - so not really new. I do have a question. I see many posts about "consolidated running", so is this just running without stopping, or am I completely off base. I am an American so some English terms just don't seem to translate into American. For example, "warm down"; I have heard of cool down, so I am assuming it is the same thing. It is a running joke, on me, that now that I am living in France, I need to not only learn French but must learn English as well. Sigh! Just bear with me.

[John_W Graduate Ambassador]

For us, 'consolidation' is what we recommended people do for a few weeks, maybe a month or 2 AFTER they've finished the program. It's a way of keeping up a 3 times-a-week routine and gives you time to think about how you want to progress your running. So, you're simply 'consolidating' the progress you've made by completing the C25K program.

So, after Week 9, carry on running 3x 30min a week for a while - that's what we call consolidation

Yes, warm-down/cool-down, same thing.

[up_and_running]

Consolidation runs refers to the runs you do after completing the 27 runs of C25K. It’s where you look to consolidate your newly developed ability to run for 30 minutes ... before moving on to increasing your speed or distance.

[Buddy34 Graduate]

Yes this is just running a few times per week after you have graduated from c25k 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential readinghealthunlocked.com/couchto5...

Consolidation is not just for immediately post C25K. It is recommended that any runner, regardless of experience, consolidates at stages when pushing their duration or distance. If increasing that training load, every few weeks or months, it is considered beneficial not to continue increasing, but settle at that stage for a few runs, for it to become comfortable, before moving on again. This is especially important for new runners.

Enjoy your journey.

[Deverdad in reply to IannodaTruffe]

Hi .... I am closing in on the 5K personal target - but like to think ahead - could you send me the link to the consolidation advice - I have looked but just cant seem to spot it. Thanks in advance Col.

[IannodaTruffe Mentor in reply to Deverdad]

There is a monthly Consolidation Club on this forum healthunlocked.com/couchto5... where a member of the admin team will be available to answer any questions and help you formulate your route forward..Go to Posts, then Pinned posts to find links to regular features and important posts.

[Deverdad]

Thx👍