Consolidation period

[Dimi3is]

When you end up 9th week what should you do in the consolidation period? Continue to run 30 minutes while trying to increase speed to reach 5K or run 5K while trying to reach the 30 minutes?

[John_W Graduate]

Neither. Just keeping running 30 minutes, 3 times a week for *about* 1 month .... and remember ... it takes about 18 months to 2 years for the body to fully adapt to the rigours of regular running.

Use that consolidation time to work out what you want to do with your running

Good luck!

John

[Couchpotato2 Graduate]

Hi, at first just try and run 3 x 30 minutes each week. After 3 weeks if that you’ll notice quite an improvement. Then if you want, increase your duration by 10% each week of some of your runs. Like that you’ll progressively get to 5km. Then why not try a Park Run! Naturally your speed will improve as you run more and you can look at replacing one of your weekly runs as interval ir fartlek training. Personally from my mistakes I would say just continue enjoying it and don’t push yourself too soon!

[damienair Graduate in reply to Couchpotato2]

Excellent advice. I totally agree.

[Dimi3is Graduate in reply to Couchpotato2]

Like Ju ju's magic running plan, to reach 10k?

[backintime Graduate in reply to Dimi3is]

I did 3 weeks of repeating week 9 to get the 30 minutes well in my legs

then on week 4 I started Ju-ju's plan

[Couchpotato2 Graduate in reply to Dimi3is]

I would stick with 30’ for a few weeks, you’ll find it to be enough I think. Use this time to explore new routes. What you could do is the timed juju plan ie not the 10km but training up to 1 hour

[KathE53 Graduate]

Well done for getting past week9!

I’ve graduated many times - I use C25K to get fit for Race for Life. I always run all the way but getting slower as the years go by. This year I’m determined to carry on and build on the 9 weeks training- I say it every year and then just walk or cycle. I know I will never be able to do a 30min 5k!! so for motivation I’ve promised myself ( and a few people to make it real!) I will do a park run. A new one has just started 5 mins walk from me so really no excuses now.

Lots of really good advice on here as always. I think just having a goal might help you continue and I’m sure you’ll do 5 k soon. (If I can- anyone can!!)

[Oldfloss Administrator Graduate]

Mix it up and do not stick to 30 minute runs...! As C25K has moved you on... the consolidation period does too...

You need to move it on a tad... Short runs.. 30 minute runs and some lovely longer slower runs... they are the one that build up stamina and strength and carry on what C25K has started.

[Shivani05 Graduate]

Neither. Just keep running for 30 minutes 3x a week for about 4 to 6 weeks, then think about whether you'd like to train for speed or distance. This is a long-term goal, and the most important thing is to avoid injury. There will be plenty of time to get faster or run further

[MarkyD Graduate]

Consolidation, noun, the action or process of making something stronger or more solid.. Keep running for 30 minutes, three times in a week. One day, you'll just naturally run a bit longer without really expecting to. Then you know that you are ready to set a next goal. Which might be to run faster, or further. Don't try to run faster AND further at the same time.