What is consolidation?

[Beccaaboo]

So I am now on W7 r2 and see lots of posts about consolidation runs. Is this something in the app? How does it work?

[runwithdog Graduate]

when you finish week 9 it is advised you carry on doing 3 runs a week but still doing no more than the 30 min run and not pushing for extra distance/time for a few weeks untill you get comfortable with it.

[Beccaaboo in reply to runwithdog]

So just keep doing 30 mins? What if you want to do more?

[runwithdog Graduate in reply to Beccaaboo]

as with the rest of the program,it is so you dont get injured.

i did 2 x 30 mins and a faster 2k a week.

after a couple of weeks of that you start increasing your runs by 10% a week =5.5k

[AlMorr Ambassador Graduate]

A consolidation app, no, a consolidation run, there are several 30 minute runs after you graduate, I ran 6/30 minute consolidation runs spread over 12 days before eventually going on to run a full 5K in a little less than 35 minutes.

[Oldfloss Administrator Graduate]

Consolidation is building on what you have just done... a couple of weeks of running.. short runs, longer runs and 30 minute runs... vary them though..new routes even.

Also focus on building up your non running day strength and stamina exercise too

[Run46 Graduate]

Good question...I have to say, I wasn't totally sure what the rules were, but knew about not increasing by more than 10 percent in a week to avoid over doing things and causing an injury. I did another 4 x 30 minute runs, then 3 x 33, then 36 mins (and finally 5K) today! Enjoy your last runs to Graduation 👍

[MarkyD Graduate]

So many graduates get a bit lost after the rigour of completing C25K. Suddenly you can run for 30 minutes and don’t have the app or podcast for company. We see a lot of people posting about their injuries soon after graduation. The temptation to run faster or further can be too great, or worse, some people want to run further AND faster.

This forum has always advocated a period of consolidation runs. Simply, that is continuing to run for 30 minutes, three times a week for ‘a while’. Don’t set any new goals, don’t try to run faster or further, but just go out and enjoy the 30 minutes. Try a new route, find some scenery, run in the rain, certainly try parkrun but nothing more strenuous. Continue consolidation runs until 30 minutes is natural and you feel strong. You’ll know when it is time to move on.

Note that even when you are an experienced runner and training for a marathon, that training program will build in rest weeks every 6/8/10 weeks. C25K is 9 weeks and you’ve run 27 times. So you are allowed to go easy on yourself after graduating from C25K.