CONSOLIDATION CLUB with IannodaTruffe! - Couch to 5K

Couch to 5K

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CONSOLIDATION CLUB with IannodaTruffe!


Welcome to the Consolidation Club, the first of what we hope will be a regular feature supporting new graduates in the first weeks after completion of Couch to 5k. This period can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week, which is why the Consolidation Club is being created.

Each month a new Pinned Post will be created, where those going through consolidation, post C25k, can leave run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with advice to offer. There is no need to sign up, just drop in and have your say.

As recommended in the guide to post C25k running immediately after C25k it is advisable to ease back on the weekly increase in demands that the plan imposes and consolidate your efforts, just by becoming comfortable with running for 30 minutes or 5k for a few weeks. Mix up your runs too. Try some shorter runs and discover all your paces, from slow to fast.

Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to avoid burnout and injury. How many runs this takes will be very individual, but it is foolish to embark on working towards longer distances, such as 10k or half marathon, until you are well and truly comfortable running for thirty minutes.

So, over to you new graduates who want to tell us how it is going or feel they need a bit of extra support at this stage. How’s it going?

141 Replies

Brilliant idea. Definitely need to be careful post graduation and not let the over enthusiastic running lead to injury. I am 1 run short of graduating and have injured my foot. Several choice words from myself and the nurse I saw to express frustration. No running for at least 2 weeks and even walking hurts.

Desperate to graduate and get consolation under way.

AnnieappleGraduate in reply to ChainsawCharlie

😩frustration! You will soon be back out there but a timely reminder to us all to keep up the rest days post graduation....I believe for at least a year! IannodaTruffe can put us right!

Hope these2 weeks pass by quickly & maybe Santa will give you an early subscription to Runners World 🤣

alpacagirlGraduate in reply to Annieapple

Check your local county library service - in addition to ebooks ours also has a digital magazine service and I have subscribed to runners world uk - free to download.

IannodaTruffeAdministrator in reply to ChainsawCharlie

Is consolation a typo?

You have mine.

See you here soon.

ChainsawCharlieGraduate in reply to IannodaTruffe

Consolation is an example of the dreaded autocorrect. But much appreciated. 🙂 As for Runners World, I weakened and got a digital subscription last month. Great value for money!


Wonderful resource :) Well done Admins :)

Brillant idea and support.



🍏This is an amazing addition to our supportive C25k forum. Thank you IannodaTruffe....we have so much to learn!!

I have done exactly as you suggested here & elsewhere & kept up running for 30mins 3x a week. It has strengthened me both physically & mentally & has now become an addictive habit! 🤣

I have recently managed to run 5K with relative ease due to this discipline...& now look forward to slowly reducing my present time of 43 mins to 30min.

Look forward to hearing from other graduates!


What a sensible idea. I blew consolidation twice. Once due to lack of a plan after graduating in June 2018. Second time I was just consolidating when I had a car crash in Feb 2019. Third time round I finally got it right and am now moving towards 10K. This would have really helped me.


What a brilliant idea.


Great idea! I remember being a new graduate.& this would have been great.... Actually, it WILL be great as due to injuries etc I'm doing C25K again :-)

IannodaTruffeAdministrator in reply to SuzyKK

We look forward to you sharing your acquired wisdom Suzy.

SuzyKKGraduate in reply to IannodaTruffe



Great idea! I’ll be looking for the January one if all continues to go well. 😄

IannodaTruffeAdministrator in reply to Elfe5

I am sure we will be here.

Elfe5Graduate in reply to IannodaTruffe

I am sure you will! 😄

I wasn’t doubting that this new initiative on the forum would go well - I was being cautious about my slightly grumbling post injury back! I have been scuppered by injury or illness at the consolidation phase more than once, so I am not counting my running chickens! 😂


Thank you for this, it’s such a great idea and perfect timing as I graduated today. Planning to just keep with my 30 minute runs 3 x week and Pilates. I do have one goal in mind for next August where I would like to be able to run 5K in 35 mins which I believe is achievable. Other than that I don’t have any other plans except to do a few parkrun’s where possible. Look forward to hearing what everyone else is up to.

IannodaTruffeAdministrator in reply to beth_f

That all sounds like a plan.

Think about a target that you can reach each week.........something attainable without busting a gut. This is really helpful in being conscious of progress, even if other metrics don't bear that out.

Not all your runs have to be 30 minutes.........doing a faster twenty minute run can help develop pace.

AnnieappleGraduate in reply to beth_f

Congratulations 🥳 Beth!! Fantastic achievement 🎈


What a great idea 😀 Have fun everyone, you’re in great hands 👍


Is it bad etiquette to recommend another forum? Lonely Goat is an online running club for runners of all abilities. Very supportive and not competitive. Check it out on Facebook or the website. It might help give new graduates confidence to spread your wings. I'm finding it interesting.

IannodaTruffeAdministrator in reply to Speedy60

I don't have any problem you communicating about another running forum, but don't forget that this forum has two sister forums.......Bridge to 10k and also the Marathon and Race Support forum, where you will find many familiar faces.

Speedy60Graduate in reply to IannodaTruffe


Fab. I graduated, but struggled to keep to the running habit. Have picked it up again and am on week 5 again 😊

IannodaTruffeAdministrator in reply to ItstheMarchHare

Come and visit the Consolidation Club when you are ready.......we will try to keep you running.

ItstheMarchHareGraduate in reply to IannodaTruffe

Thank you, I’m on week 6 run 3 so won’t be long now😊


Hooray thanks so much for this! I went out this morning for first run since graduating a couple of days ago and I have to say I took w9r3 Laura with me for company.....

IannodaTruffeAdministrator in reply to Waiatarua

Many do that and there is nothing wrong with familiarity, but think about mixing up your runs, exploring different paces and maybe running somewhere new.

Do you have any targets?

WaiataruaGraduate in reply to IannodaTruffe

Yes I do, my first target is to run for five k, I'm only at around 4 at the moment

IannodaTruffeAdministrator in reply to Waiatarua

Okay, but that may take a couple of weeks, so find yourself a target that you can hit next week.

Hi Iannoda

What would be a 'next week' type target for a very slow, older graduate please? I'm running less than 4k in 30 minutes. Thanks.

IannodaTruffeAdministrator in reply to Distance

Maybe to run up a particular hill or around a specific route.

You could try some shorter faster runs with a target pace in mind or trying to maintain a slow pace for a given distance.

Once you move on from consolidation you can add duration, normally only to one run per week.

SmelliepooGraduate in reply to Waiatarua

Give blind running a try, it was a really interesting experience! I know approximately when I need to start running and where I usually get to, so I just did that with only my music to listen to, no timers or anything. It was odd, but it actually made me push a bit further. I was only going to get to the top of the hill, but I went down the other side too and back up and over again! Felt fantastic on that run back towards home and was not thinking about times or anything, just to get back to the start!


This is such a good idea. Did my first consolidation run on Sunday and have signed up for park run in a couple of weeks. Did a different run on Sunday too which was great.

GoGo_JoJoModerator in reply to pa259

Excellent, well done 👍🏻

IannodaTruffeAdministrator in reply to pa259


Tell us how it goes.

Mixing routes is a great idea to keep it fresh.


This is a great idea and thank you to everyone who thought of it. I am lucky to be part of a running for fun group and I really appreciate the time given to our couch to 5K group. If it wasn’t for other selfless runners sacrificing their own run, in order for us to do the programme, I wouldn’t be about to complete my 9th week and get to graduate. This forum also illustrates what an amazing community there is out there of runners.

IannodaTruffeAdministrator in reply to Noodle1991

Runners are ( I am not one for sweeping generalisations) nice people.

AnnieappleGraduate in reply to IannodaTruffe


AnnieappleGraduate in reply to Noodle1991



Good move! Sure this will help alot of people 👍


What a great idea, good luck to all the new graduates.


This is such a great idea. I’m on week 6 and was already worried about what to do after the programme if and when I graduate. Delighted to see this.

IannodaTruffeAdministrator in reply to Leosmit

WHEN you graduate, we will always be here to guide you on your way into the wonderful world of don't worry at all..........relax and enjoy the journey.

LeosmitGraduate in reply to IannodaTruffe

Your response made me smile! Goodness iannodatruffe, you know the right thing to say at the right time!! Decided not to go out today with a cold, cough and temp so needed a wee cheer-me-up. Thank you!


This is a great idea! So I've done 3 consolidated runs so far, I missed having someone in my ear so I did start zombies run just to entertain myself, learning the ups an downs of running, I had my first run if the week that felt effortless, I felt I was naturally running faster, more comfortable, was chomping at the bit to see my stats only to find I was slower than usual 🙈 then 3rd run of the week felt like a new kind of fresh hell and I was quicker and run further, I'm just making sure I stick to the 30 mins for a few more weeks as I'm in no rush and worried about injuries!

IannodaTruffeAdministrator in reply to Rhirhi85

Remember to vary your pace. It is recommended that we spend 75-80% of our time at an easy conversational pace to build stamina and only push pace in the remainder.

Learning to pace yourself is one of the hardest skills to master for most runners.

Do you have any targets?

Rhirhi85Graduate in reply to IannodaTruffe

Well eventually I'm hoping to reach 5k, stuck on 4.5 so going to focus on getting there after a few more weeks running for 30 mins, I find pacing myself really tricky, I tend to increase half way through without noticing and then it's too quick and I'm struggling for the last 5 mins! All a learning process I suppose 🙈

IannodaTruffeAdministrator in reply to Rhirhi85

It is said that most recreational runners do not spend enough time at an easy conversational pace and then don't push hard enough on their fast pace runs.

As far as targets are concerned, try to create one for each week's running.


This is a fab idea! I know myself I’ve felt a lack of motivation for running since graduating C25K and not having a strict program to stick to or to see any progress week on week. It’s been tough. On the advice of a fellow runner here I downloaded the Nike run app and I’m looking forward to challenging myself with some shorter runs and some intervals to increase speed 🤞🏼I also hope to do my first park run on New Year’s Day 😁 Good luck to you all!

IannodaTruffeAdministrator in reply to Rhedeg2019

Remember to keep at an easy conversational pace for 75-805 of your running, especially if increasing duration.


Good idea. Actually graduated quite a few weeks ago now, and only tonight after struggling for weeks and finding it really frustrating, I decided to go back and do one of the interval runs from week 6 instead of just pushing for that 30 mins. Much better! Not giving up on those longer runs completely as I know I can do it, but mixing it up a bit was so much better for me tonight and just what I needed

Parky88Graduate in reply to Parky88

Also wonder if I was just missing Sarah Millican telling me what to do!

IannodaTruffeAdministrator in reply to Parky88

Mixing it up is what we recommend.

Change duration, routes and pace and just have fun.


What a great idea.

I recently graduated and have missed a plan.

I have started to run 2 times a week, one a shorter faster or hill run and one a distance/ slower run.

I completed another 5k on Sunday and improved on my time by 3 mins. I’m still slow at 38 minutes but feel a lot happier.


IannodaTruffeAdministrator in reply to Zumba-kitty

Do you have targets?

If not, it is a great idea to create some, so that each week you can achieve something new.

They don't have to be performance based.

Zumba-kittyGraduate in reply to IannodaTruffe

I’m trying to feel more comfortable in a 5k, improving my time.

Once I feel comfortable with the distance I will look to start a 10k plan.

I’m looking to start this Feb/March, depending on how I improve.

IannodaTruffeAdministrator in reply to Zumba-kitty

How about a target for next week?

Zumba-kittyGraduate in reply to IannodaTruffe

For the next 3 Saturdays (distance) I am going to aim to run 5k without stopping. I currently stop 1-2 times just for 30seconds or so. I have energy at end of a 5k in order to sprint to the finish, so looking to use that energy earlier on ( if that makes sense).

Then reassess in January.

I have already signed for 5ks in March and July.


Such good timing! I graduated this morning (about an hour ago 😂) and am already thinking, "Now what?"

My goal is to run for 30 minutes thrice a week in December. I can finally listen to my own music, and not the podcast music! It's exciting haha.

IannodaTruffeAdministrator in reply to shrinkingjaz

Good to have you on board.

First make sure you read the guide to post C25k running

Then I would recommend that you devise a target for this week's running and then one for next week............something new and attainable and it doesn't have to be performance based.

shrinkingjazGraduate in reply to IannodaTruffe

I will definitely come up with goals! It's new and exciting to come up with goals by myself instead of having them given to me 😊

HatmanGraduate in reply to shrinkingjaz

Congratulations SJ. Bask in the glow of Completion. Great feeling isn't it? Well Done ! You Runner you!

shrinkingjazGraduate in reply to Hatman


AnnieappleGraduate in reply to shrinkingjaz


shrinkingjazGraduate in reply to Annieapple


Speedy60Graduate in reply to shrinkingjaz

Well done shrinkingjaz 👏.

( As a retired English teacher, may I just say - thrice, what a great word!😉)

shrinkingjazGraduate in reply to Speedy60

I think this forum needs to use it more!


This is very important, informative & helpful. I will never forget the moment l completed the program and thought, now what? Then came some life changing vibes when l hit 6k, and so on. I had no idea how good a journey it would turn out to be and where it would take me. Now l do. And l can tell the journey will be long.

Consolidation Club Comfort.

Just love this initiative IannodaTruffe.

I am sure everyone will find what they need to support them consolidate this gift to themselves.

I will follow this with great interest.

I have just arrived at this point for a third time.Specifically I am at 3k/30 mins and will work back to 4K and 5k distance ignoring pace in the next few weeks ( 3 runs per week).Further consolidation all of Jan 2020 before advancing further to my phase 2 bridge to 10k, then phase 3 HM, and finally a once in a lifetime full Marathon in around 10 months time .

It’s about being in the moment.So apologises for going off on one.

Best wishes to all with your current/immediate important consolidation.


IannodaTruffeAdministrator in reply to Tbae

You certainly have your targets sorted.

You know to keep it steady.

Tbae in reply to IannodaTruffe

Thanks IannodaTruffe.

Yes very much so and because of all the support, links and advice on here.💥

I am simply practising the total respect of repair days, and not going until I am completely ready, in fact if in doubt add a further day, only going steady, respecting the adaption and 10% rule and as you have always said no fear only enjoyment.💥

Every good wish to you Mentor and with this excellent additional initiative.



I did my first run after graduation this morning - I ran for 26mins and then just stopped. I don’t know if maybe just because I knew I was allowed to! I was a bit disappointed in myself for not doing 30mins - but at least I got out the door which I didn’t feel like when I woke up! Interestingly my current pace was much quicker for the first 2km - I feel I’m struggling with it a bit. My goal for this week is to go to Park Run for the first time on Saturday 👍🏻

GoGo_JoJoModerator in reply to Corarun

Perhaps the quick start tired you out faster? Absolutely nothing wrong with a shorter, faster run at all! Not every run needs to be 30 mins. It's good to have a steady one a fast one and a longer one.

The main thing is mix it up, try new things and see what works for you! 👍🏻😊


So close but yet so far! Expanded my run to 35 mins today hoping to potentially be near the 5k mark, frustrating! Worse thing is I actually felt like I had a bit more left in the tank but stopped as I had the injury fear of adding too much too soon, did anyone just go for it after graduating? Looking at my pace I think I'd do it in around 42 mins, 12 mins seems a lot to add to a running time at after only 2 weeks of graduating

GoGo_JoJoModerator in reply to Rhirhi85

12 mins is a bit much after just 2 weeks; you're doing it right by adding 5 mins. You can add another 5 mins next week and then the week after... by which time you'll have cracked that 5k...👍🏻😊

GoGo_JoJoModerator in reply to Rhirhi85

Actually, based on the 4.7k reached in that 35 min run, you only needed another 3 mins to reach it... so you're doing better than you think 😉👍🏻

Rhirhi85Graduate in reply to GoGo_JoJo

Well that's defo something to aim for! I'll let you know how I get on x

GoGo_JoJoModerator in reply to Rhirhi85

Please do!! I'll be looking out for it 👍🏻😁🤞🏻

Rhirhi85Graduate in reply to GoGo_JoJo

I did it! It was 41 mins, a slow steady pace but I reached 5k! I've had the most heartbreaking week, my darling little cat Bella was hit by a car on wednesday and we lost her, I've never felt pain like it, its incredibly overwhelming to lose my little sidekick so unexpectedly 😥know it's silly but today on my 2nd lap round the park when I was flagging and thinking of just giving up, a rainbow appeared over the lake and I felt like she did that just for me, to brighten my day and spur me on and it did just that, bitter sweet and tears at the end but I did it for my darling little Bella xx

IannodaTruffeAdministrator in reply to Rhirhi85

Very well done.

Just being out and exposed to the best of nature is always a consolation.

GoGo_JoJoModerator in reply to Rhirhi85

Bittersweet success 😔 I'm so pleased you got the 5k but very sorry to hear you've lost your cat. 💕


Hello! Thanks for this forum--so used and supportive. I graduated today and have a 5K charity fun run booked for Sunday 15 December. My aim is to run the whole way if possible, but so far I have managed only 3.5km in the 30 min week 9 runs. Any advice?

IannodaTruffeAdministrator in reply to SportyPsych

Welcome and congratulations on your graduation.

This guide to post C25k running should answer many of your questions.

Follow the advice of only increasing only one run per week using the 10% rule to calculate and set some targets.

Have at least one target for each week, which doesn't have to be performance based.

You may well have to accept that you will have to walk some of your 5k will not be alone........and it is far better to continue to build your distance and condition in a gradual way, rather than push hard and get injured.

Continue to run three times per week if you can, as that will help you continue to build stamina and strength.


A great idea . I found consolidation really helped me before moving on in distance; it allowed my body to catch up .

IannodaTruffeAdministrator in reply to Dexy5

I think those who graduated some time ago are actually more aware of the need and benefit of consolidation than most new graduates.

Dexy5Graduate in reply to IannodaTruffe

I know some of my peer group learnt the hard way too. It’s not just at c25k that consolidation is helpful, but throughout the journey to longer distances. Your advice along the way has always been much appreciated


Hi, this is a great idea, I missed the progress and goals in the weeks after completing the C25K. Struggled to improve my speed, but kept running a couple of times a week repeating week 9. Really happy to have completed my first park run in 36mins! Loved the atmosphere and supportive community spirit-such a wonderful motivational boost. I’m totally hooked!!

Started bridge to 10k 5 weeks ago, but finding the cold weather slow going and worryingly, Garmin showed training effect ‘5’ (apparently this is over-exertion) on 8k a few weeks back. Decided to revert to shorter runs to build my stamina and lower the Garmin score for a while!!

IannodaTruffeAdministrator in reply to Poppys1strun

You are well on your way now, but don't forget that consolidation is recommended for all runners after they have increased duration or distance over a period of time.


Great idea and I'm sure to find this helpful. I graduated a month back and have been mixing it up with interval runs (mostly on a treadmil now). I've also started going out once a week for a 'dog joffle' taking my youngest dog for a longer run. I do find for me that the regular steady interval runs really help to build strength and stamina, which is then evident when I'm on a longer run (30-35mins).

Going forward, I've been persauded to try the MAF protocol (keeping within a personal low intensity HR range) by my triathlon competing sister. She started it in the summer and is beginning to see some good results from it. Started thst today, not at all sure how it will work out for me and I'd be very interested to hear of anyone else's experience of it, especially if you're a new runner like me too.


Hi, I finished week 9 today.. But have been running 5k since W8 R1. I gave achieved something I never thought possible and I have you great people to thank for that and the support from the forum is amazing.. I am running 5k in about 32 - 34mins... I'm working on sub 30mins... Its definitely hard, I couldn't run for 1min in W1, but I am enjoying myself in the process..

Cheers, Dave. 👍


Congratulations on your graduation.

You may find the guide to post C25k running helpful

Don't make the mistake of trying to beat your pb on every run. Long slow runs at an easy conversational pace should take up 75-80% of your running time, to build stamina. To go faster, go slower.

I don't understand how you ran 5k in the 28 minute W8 workouts, if it takes you 32 minutes to run 5k.

Clarification needed please. I graduated yesterday, (yes I'm still grinning like a buffoon), and want to consolidate. I've read through the advice links and just wanted to check, am I right in thinking that I should stick with 30 minute runs for the next few weeks? Do I need to do 2 slow and one of them quicker? Thanks in advance x


The whole point of consolidation is to become comfortable with running for 30 minutes or 5k, if you managed to hit that during the plan, before pushing duration, distance or pace.

This gives your body a chance to catch up with the demands and can help reduce your injury risk, before you push on.

It is recommended that all runners, regardless of experience, spend 75-80% of their weekly running time at an easy conversational pace, to build stamina and strength.

This consolidation period is a good opportunity for you to become familiar with various paces, so mix up speeds and routes and just have some fun.

There are no rules (apart from the 10% rule which comes into play later on).........which is what a lot of new graduates find difficult........but if you follow this basic guidance, then you won't risk doing too much too soon, you will develop the ability to run at differing paces and you will continue to develop strength and stamina.

It is a good idea to know exactly what you are intending to do before you start each run and to have some weekly targets, which don't have to be performance based.

Thank you x



Thanks firstly for this wonderful forum. I am approaching the completion of C25k program and I am aware that for me this will be running for 30 minutes but still well shy of the 5km.

I would like to continue adding a few minutes each week until I make the 5km distance - does that sound reasonable or would you recommend I spend a couple of weeks ( a month?) consolidating at the 30 minute run stage? Or can I continue to 5km THEN consolidate. I guess having come so far under the ‘C25k ‘ banner I am very motivated to hit that milestone, but happy to take sensible advice - why I love this site.

RunSkippyRunGraduate in reply to Betterhabits

Hi Betterhabits,

Like you, I'm approaching the end of the C25K programme and this started thoughts of 5k runs …. I have gone a bit off-track and started doing the 5k parkruns already. Eek … don't tell the moderator ;-)

My intention was to run the parkrun course for as long as possible and then walk the rest of the way - but it worked out that I jogged the whole distance . Two parkruns done now (the first at 42 mins, and last week at 40 mins), and in-between, the midweek runs have been the "proper" week 8 / 9 runs timed at 28/30 mins.

The parkrun I have gone to has a great atmosphere and plenty of slower runners like me - which somehow helps in terms of not rushing things and getting the distance done.

I'm not suggesting that this is the right thing to do - only that it seems to have worked out OK for me.

Like you, I'm interested to hear other people's advice. And congratulations to you on getting this far.

IannodaTruffeAdministrator in reply to RunSkippyRun

Well done on your parkrun, but you have in fact breached the only rule that we recommend and that is used by most experienced runners to increase their weekly duration.........the 10% rule, which states that you should only increase your weekly training load by 10% of the weekly total.

Fortunately, you seem to have got away with it, but the rule, along with gently progressive training plans, is definitely the way forward.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits.

When you graduate, I will send you a link to the guide to post C25k running, which is also linked to in the introductory post to this thread.

Take care.

BetterhabitsGraduate in reply to RunSkippyRun

Hi RunSkipHobble, glad it’s working out for you, I Like the idea of doing some Parkruns once I’ve graduated, but I think I’ll try and bulk it out with some walking so I don’t overdo it – very keen to avoid potential injuries. Thanks for your reply

IannodaTruffeAdministrator in reply to Betterhabits

There are no rules....apart from the 10% rule.......but it is considered good practice to consolidate after completion of the plan and that is what we recommend. Exactly when you do that is up to you. Our main motivation is to try to help new graduates avoid the errors made by many who suddenly think they have conquered running now they have a graduate badge and are tempted to step beyond gently progressive steps and end up injured.

If you think about it, 5k is a totally arbitrary distance, as 30 minutes is an arbitrary duration, so don't get fixated on those too much.

Personally I suggest that you stick to thirty minute runs until you are totally comfortable with them, before moving increasing your duration, giving your body a chance to catch up with the challenges of the previous weeks. It all depends just how close you are to achieving 5k. RunSkippyRun who has replied to you below, has actually breached the only rule that we condone......the 10% rule, because their time for 5k is beyond the recommended increase in duration.

Everybody on this forum is an adult and can make their own decisions. We just offer advice based on received wisdom and personal experience.

When you graduate, I will send you a link to the guide to post C25k running, which is also linked to in the introductory post to this thread, if you can't wait, which gives our recommendations on how to increase duration and pace.


Thanks so much for your reply lannodaTruffle. I will stick with the 30 minute runs for a while then once I’ve graduated. Just completed week 8, run 2 today, so not far to go.

Before discovering this forum and the wealth of NHS support material, I had attempted the couch to 5K program but had always had to stop with injuries, so i’ve been thrilled that with appropriate footwear, stretching and rests, things have been running smoothly, pardon the pun.

IannodaTruffeAdministrator in reply to Betterhabits

That's great to know.

Maybe we will see you back here when you graduate.


First consolidation run this am, 45 mins / 5km created a programme on the treadmill, which is where I ended C25k managed without C25k prompts. Plan to continue at 45 mins for the next couple of weeks and see if I can increase the distance a little. Still slow and steady. but moving in the right direction.

IannodaTruffeAdministrator in reply to jsh2803

Jumping to running for 45 minutes from 30 minutes in Week 9 of C25k is breaching the 10% rule employed by experienced runners to increase their weekly training load.

Because you can do it does not mean that your body is conditioned to doing it and your injury risk is likely to be raised.

When I state in the guide to post C25k running that it is recommended to stick with 30 minutes/5k then it is the one you have achieved during the plan.

I would recommend that you stick with 30 minute runs for a few weeks, until you are fully comfortable with that duration........that is what consolidation is all about.

It is unwise to push on to longer durations until you are fully comfortable at 30 minutes. If you happen to cover more ground in that time, then all good and well, but do take care and don't do too much too soon.

jsh2803Graduate in reply to IannodaTruffe

Sorry, I do not run or jog the whole 45 mins this includes 5 mins warm up and 5 mins warm down at brisk walking pace. So only added 5 mins to 30 mins slightly over the 10%.

But good advice will amend treadmill programme to 40 mins or increase the walking sections to keep to 30 mins jogging


Lovely 30 minute run this morning, first time in ages I've had enough energy & time to go out for that long (pesky flu & work).

I've kept running since graduating in Sept but have dwindled to 1 x 20 minutes a week. My short term goal is to get back to 3 times a week, so that's 2 more runs in the next 7 days, then one on xmas day. I'd like them all to be 30 mins but I don't know if my legs still have that in them, so I'm expecting one to be a 15-20 instead.

Wow, in the last year I've become someone who describes a run as "lovely" even though it was actually hailing and raining while I was out, who got running gear for her birthday and is planning to run on Christmas Day! I really like the idea of going round the park that morning, smiling at people as i pass and then slobbing out with food for the rest of the day 😊

IannodaTruffeAdministrator in reply to Runnf

It is always wise to follow the 10% rule on building up your weekly mileage, just to make sure that you don't overdo it.

Three runs per week is fairly optimal for the average recreational runner. Doing less means that you are unlikely to see much improvement in performance over time.


Hello! I am the proud owner of a finisher's medal for my first 5K race since 2010...thanks so much to my C25k app and my personal trainer, Mr Michael Johnson. Unfortunately I fell off my bike on the ride back home and have bruised a rib. It doesn't hurt except when I breathe deeply--anyone else has a similar injury & if so how long until you could run again?


Broken ribs can be painful, as my sister in law told me, after she cracked a rib just by coughing.

You need to be able to breathe deeply to run, so I would wait until the pain subsides. How long that will be is a very individual thing.

Take care.

Great idea .

I struggled like many after I graduated but stumbled on juju’s plan to 10k . I completed run1 and developed an infected foot .

4wks later I now am well on the way to recovery .Reading the post I have decided to build back to the 30mins but then just run for 30mins x3 for as long as it takes to feel real comfortable .

Just reading the post made me realise I set my target too advanced for me.

Be good to read others posts from the ic !

IannodaTruffeAdministrator in reply to DeterminedSilver

You will certainly benefit long term by taking a slow and steady approach to increasing your training, for all the same reasons that it works during C25k.

Consolidation is advised for all runners at any stage after they have increased their training load over a period of months, but is especially appropriate for new runners and in my view, you remain a new runner for many, many months, if not years.

You don't want to hear my stories of the IC.........I haven't run for more than five minutes since March!

Thank you for the post IannodaTruffe.

I am sorry to hear you ic news . I wish you well.


Thanks, this is a great idea. Looking forward to some consolidation exploring new runs, possibly hills, and getting really comfortable with 30 minutes...

IannodaTruffeAdministrator in reply to 1Cat

It sounds like you have got the idea.

Come and tell us how it is going.


Completed my 10th consolidation run this morning. I’m enjoying just ‘going for a run’ without someone in my ear telling me how long I’ve run for and the surprise of seeing how far I’ve run once I take out my phone to turn off Strava. I’m still aiming for the holy grail of 5k in 30mins and the plan is to do my first park run on New Year’s Day. Happy running everyone 😊

IannodaTruffeAdministrator in reply to Rhedeg2019

You are getting into your stride....great.

Remember that you need to spend 75-80% of your time at an easy conversational pace, to continue to build stamina, bnot chasing pbs.

Rhedeg2019Graduate in reply to IannodaTruffe

I’m taking my time with my ultimate goal but I notice a small difference every week without having to push myself to achieve a pb. I’d like to reach my goal... one day!


So pleased to find this club! I graduated in July and ran two park runs during 2nd run i tore my hamstring and was out of running for 3months. I've been repeating different weeks of c25k for rehabiliation so pleased to find you all👍

IannodaTruffeAdministrator in reply to Nannyto2


You probably need to gradually build yourself back up, so create a structure to your running and you will soon be back up to speed.


Graduated Sunday the 8th then had a cataract op. on the 9th. Been resting it for two weeks and am ready to start running again. Soon as the madness stops I've got a two week break before my next op and recovery period. Will report on how it goes...

IannodaTruffeAdministrator in reply to Enxo

Welcome aboard.

There will be a new January Consolidation Club post by then.

Take it easy and follow the advice of medics. I would specifically ask them about running, just to make sure that you recover fully before subjecting your eyes to impact.

Nannyto2Graduate in reply to IannodaTruffe

Thank you and for your support and advice. I did Christmas morning park run in 40 mins & it felt good! Walked the hills slowly ran the rest; my husband, a seasoned runner suggested fartlek training which twinged my other hamstring so giving that a miss from now on 😏

My physio says i need stronger glutes so any advice on that would be great also getting over a bladder infection with antibiotics so not been feeling great. Having a few days off and back on it ernest later this week, going back to 20 mins running & building upto 30 mins comfortably then 5k again.

Loving this group for support & advice as felt a bit lost after programme finished. Got new wireless ear buds for Christmas so looking forward to using those, going to find a podcast to listen to i think 👍

IannodaTruffeAdministrator in reply to Nannyto2

The December Consolidation Club is now lapsed but there is a January edition to offer ongoing support.

I am afraid that many experienced runners, especially those who have run for many years, forget how vulnerable new runners are........especially as age advances, which is why we recommend the consolidation route.

By forgetting about speed, but concentrating on building strength and stamina, you can gently become fully comfortable with running for 30 minutes or 5k, whichever you achieved during the plan.

There is no rush..........and rush generally leads to injury, so take it easy and build your strength before pushing for speed.

Thanks for this invaluable support I felt a bit bereft when I graduated so this is perfect for me.

IannodaTruffeAdministrator in reply to Justinerose

Tell us how you are getting on.


Can't tell if I have joined this club? I have clicked on it several times but nothing happened. Probably just me😂🙈 I have completed week 9 run 3 today 😃🎉

roseabiAdministrator in reply to sarahbee_uk

Congratulations again!!! 😊😊😊

What are you clicking on?

These posts are the club, not your regular club I suppose, but it is a good place to share your progress with a lot of other recent graduates! What would you like to do with your running now you have graduated?

sarahbee_ukGraduate in reply to roseabi

Thanks 😊 I am quite slow but I did my first parkrun last week so I thought I'd keep going with that. Not really sure? I will read through the advice and look at building my strength up too. I definitely want to keep going but I don't have any grand ambitions at the moment.

I think there's a post which has a button which says 'join club'

roseabiAdministrator in reply to sarahbee_uk

That sounds like a great idea, and congratulations for your first parkrun! Did you enjoy it?

Ah, I will change the 'join club' button, I see now that it is confusing! Clicking the button just takes you to this post, which is where the Consolidation Club meets. The Club is made up of everyone who has graduated and is looking to consolidate their 30 minute or 5K run 😊 Thank you for the feedback, that is really helpful xxx

sarahbee_ukGraduate in reply to roseabi

Thanks, I did enjoy it. Everyone was so friendly and it was Christmas fancy dress 🎅🤶🎄🏃‍♀️☃️ I am away for this week's parkrun although I did have half an eye on the local one near my mum's 😂🙈 it's hard to fit in with travelling and visiting family though.

roseabiAdministrator in reply to sarahbee_uk

That's brilliant! I know what you mean, I was very tempted to do the Christmas Day parkrun near where my folks live, but I just felt it would be a bit too antisocial of me 😄

IannodaTruffeAdministrator in reply to sarahbee_uk

I always recommend having a target for every that you know what you want to achieve before you set off and also an easily attainable target for each week. They don't have to be performance based, but they will help you see that you are still making small steps of progress even in a period when you are not pushing hard.

sarahbee_ukGraduate in reply to IannodaTruffe

Thanks 🙂 I will repeat W9 for now, maybe a few times! Sometimes I try to push myself to go faster in the last five minutes but only if I feel comfortable. I ran a completely new route today (visiting family) so I will explore if there are more routes I can try back home. I don't mind running uphill but I am avoiding downhill😖

This is a great idea, I'm five runs from the end. Never thought I'd be able to make it this far, felt like 60 seconds of running was a challenge. Now I will hopefully graduate doing more than 5k in the 30 minutes time frame, but am worried that without a push from a coach in my ear I'll struggle.

Going to start parkruns, as they are properly measured and timed, working on bring down my 5k time a bit. Are there any apps that you can use where you set a pace and it reminds you if you are achieving it as you run?

There seems to be so much information around, not really sure where best to begin, but have been reading the postC25K FAQ and trying to pick it apart to plan what I do next. Any help appreciated!

IannodaTruffeAdministrator in reply to sciencede

Well done.

Runkeeper, and probably some of the other tracking apps, allow you to track your current pace. I have never found this to be particularly helpful, partly due to the fact that my run routes are mostly hilly, so pace naturally varies. I have mainly had it set to give me my kilometre time and also an average pace time every ten minutes.

If you are like most runners, in a year or so you will be far less driven by desire to get faster than by the desire to runners do tend to be obsessed by speed and chasing it is in fact the sign of a rookie runner.......75-80% of your running should be at an easy conversational pace, to build stamina.


Anyone else been struck down with flu since finishing the program? I finished at the start of December, did my first park run first day of the school Christmas holidays and came down with flu the next day. Totally wiped out in bed for a week, then very slowly got going at normal life over the next week, but still not great. Then back to work as a teaching assistant same day as husband comes down with it!

All in all, what with us being ill in succession and then me trying to work, do all school runs and children’s after school activities while still not 100%, I didn’t run again for a month. I’ve been out three times now, but gosh it’s had an impact! I’m tired, ache in places I didn’t before and haven’t yet got back up to distance or duration that I was managing before.

Just wondered if anyone else had experienced similar and how long it took to get back to the level you were at before being ill?

IannodaTruffeAdministrator in reply to Glittery

It takes longer to recover enough to undertake hard physical exercise than to resume normal day to day stuff. Give yourself time and maybe lower expectations and demands if you are below par.

If you miss more than a couple of weeks then you will need to build your fitness back up again.

I don't think it is anything to do with graduating.


Hi I've just completed my last week 9 run today. How to I get my graduation badge and what can I do next?

roseabiAdministrator in reply to MadameVelo

Hi! Huge congratulations!!! Head on over to the latest Badges post to request your badge from Oldfloss:

As to what to do next, first off we recommend you carry on with two or three 30 minute runs for a few weeks, until you feel comfortable and confident with it. After that, it's more a question of what YOU want to do! But this post from IannodaTruffe is packed with ideas - grab a cup of coffee and have a good read:


I graduated almost a week ago and had the plan of consolidating my 35 min runs (I ran all W9 runs as 35 min runs as I was a long way off 5K) for a couple of weeks. During my first consolidation run I achieved my first 5k and was elated! However, I think stretching before running is not the best idea as I think I overstretched my Achilles during a hamstring stretch on the bottom of the stairs. I have now had 4 days rest and the Achilles is feeling much better. However, I've been doing a lot of of being on my legs whilst decorating for the last couple of days and my ankles are now a bit achy. This is normal for me from decorating as I broke both my ankles in 1992 and they always ache from doing physical work of this kind where I'm on my legs a lot and changing body position. What I'm wondering is when to run again. I can leave it another of couple of days and run on Weds instead of today, but I'm concerned about losing fitness and have the Dementia UK 50 miles in November ahead of me from Sunday. Any advice much appreciated. Thanks.

IannodaTruffeAdministrator in reply to CatsRun

The post you have replied to is nearly a year old.

There is a new Consolidation Club post each month. The latest one is here

Stretching before running should be dynamic, not static as pointed out and linked to in the guide to the plan

Also, as stated in the guide to the plan, you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

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