This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week. So we bring you the Consolidation Club as your go-to monthly post for all your post-graduation questions and answers!
What do we mean by CONSOLIDATION?
As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate(work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort.
Having just finished C25k, it is a good idea to:
★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks
★ Try out different routes
★ Just enjoy your new found ability!
Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!
We encourage you to check in here straight after graduation, tell us how you're doing and feeling. Give us your 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 all the usual advice to offer. There is no need to sign up, just drop in and have your say.
★★ And check out our full GUIDE to post-C25k running: ★★
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 reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.
So, over to you new graduates! Who wants to tell us how it is going/feeling? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!
After I graduated I carried on using the Week 9 podcast for a while to keep me going while I found my feet. I found it really helpful to have Laura's encouraging words as I ran. Has anyone else tried that yet?
Yes, I did all my consolidation runs with Laura - I don’t think I could have done them on my own. But by the end I was confident enough to take the plunge - so thank you Laura!
I was running with Jo Whiley for the 9 weeks, and couldn't have got through it without her.
To make me feel as though I'm working on my running now, trying to nail 5k in 30 minutes, and not perpetually stuck on wk9, I've switched to Laura for my consolidation runs. I know it sounds daft, but hearing a different voice, and words, makes me feel different about these runs.
Mind you, I did feel guilty for dumping Jo the first night I ran without her. 🤣
I've found the C25k+ downloads, so been working on them. I'm now just trying to work on technique, using Laura's guidance.
In saying that, given the high winds, I haven't been out much these past 2 weeks- did almost get blown into the River Clyde one day, so decided that wasn't a good idea. LOL
Hoping to do my first parkrun on Saturday, so at least I'll have a time to work on.
I was thinking (well, obsessing) about running and also about running routes. My favourite run ever was my first colsolidation run last week in a country park.
I've been going there all my life, but running there was a completely different experience.
No idea where I was going to go next and what paths I would follow, like rediscovering somewhere I'm so familiar with.
I need to do runs like that but can't always go out to places where that type of run is possible. I love walking and used to hike a bit so I wonder if trail running is best for me (if that's what trail running is). Expect it is unachievable with my knees, but it really would push all the right buttons! I'm not quite satisfied with pre-determined routes because I like to explore. Maybe not running down mountains or fells, but certainly very off road running.
Would I need special shoes? I would only do short distances at the moment. I read somewhere that if you exclusively run off road then you need trail shoes.
Conversely I quite like treadmill running too!
Thank you - sorry for lots of questions it's just this is quite exciting!
Hi Roxdog! It is all very exciting post graduation. The freedom! The route planning! Researching different types of runs! I love it.
I prefer running in more green spaces, and get a bit “traily” now and again. Proper trail shoes will give you more grip and stability if the terrain is very rough underfoot. However, I do run through my local woods in normal road shoes; in part because I have to run on roads to get to the woodland, and the woodland itself has quite good paths. I think if it was any more rugged than that I would get trail shoes.
I think trail running is very different to road running. You take it much slower, and of course it’s good to take walk breaks where the terrain is especially rough. I think it is all about the being outdoors and enjoying nature around you, with a bit of running thrown in! No need for worrying about pace or distance - now THAT is freedom, and for me, what running is all about.
Oh and slow is good! I think by following this plan I can gradually extend the time I'm running for without thinking about distance. No tracking apps for me yet!
Hi I’m a nervous graduate! So grateful to have found this community!
I’m back at week 7 but moving forward after encouragement from here!! So very helpful! I’ve changed my route as well as my mindset! Beginning to enjoy running! Who’d have thought!🤣🤩
Welcome Annie! Mindset is over half the battle with running, I think! Half the time that mindset involves ignoring that self-critical voice we all get in our heads now and then when running. When this happens to me, I remind myself that I run because I love the freedom of it and that I am doing this because of the amazing physical and mental benefits I get. And that not every run feels great, but that doesn’t matter, it is worth it for the ones that do. 👍😁
What are your running hopes and dreams for the next few months?
I guess my aim is to run 3 x a week ... to embed my ‘getting out’ and running head!! I’m not at this point wanting to increase as I think I’m not ready...
My aim is to relax and enjoy... not worry... get a ‘mind set’
I feel so much better already but I know that consistency is ‘key’ 😜👏
That sounds perfect. And not just saying this because that’s what I did when I first graduated. 😁 Forming the regular running habit is a great idea, but the minute it starts to feel a bit too routine, that’s when you might want to mix things up a bit. Different routes keeps things interesting! 👍 When I first graduated, I hadn’t reached 5k (like most folks) so I added one minute on to every 30-min run I did, until eventually I got to 5k. Took a while, but safest way to do it. Happy running! x
Have you read the guide to post C25k running? healthunlocked.com/couchto5... It has pointers but you need to embrace the whole wondeful world of running,which is whatever you want it to be.
Actually feeling good! Tried my hardest to wimp out yesterday... week 9 run 1 as it was wet and windy but found myself a shower proof jacket and ran very slowly!! So happy I did it! Thanks for asking!!
It took some will power to get out of the door tonight. Still got the tail end of a cold, only a few hours sleep Tuesday night and last night due to a work trip and to cap it all a big team lunch today in work.
Onto Auto pilot when I got home, gear on, trainers on, out of the door. 5min walk, 1st km feeling like a wobbly hippo then after that it settles down. 35 mins later back in the house and feel great.
It’s nice to know there is sure fire way to lift your mood in 30 ish minutes.
Just wanted to get that off my chest. Happy running.
Just discovered the Stepping Stones podcast for graduates. Can anyone comment on running at 150 steps/minute. It was challenging to run that slow and used some different muscles, but I'm thinking that it may have paid off towards the end of the run as I enjoyed the faster pace of 160steps/min.
I tried it once more, but shortly after pulled a muscle during a consolidation run. I've learnt 155 is the minimum pace for me. Not sure when I'll be able to run without fear of it pulling again. Went for a walk last night and was aching a little at the end. In the mean time I'm icing and massaging the area.
Just done that for the first time today. I run REALLY slowly and even I struggled to keep to the slow pace (maybe because I normally have a short stride). But I found I had energy to do that final “sprint” and really enjoyed it, so will be doing the same again on Thursday 😊🏃🏻♀️
So this post-programme stage is so interesting! Discovering what type of running you like is very exciting and the new freedom from instructions is good.
I am settling into a pattern of having 2 or 3 day breaks between runs because it seems to suit my body.
I am pleasantly surprised that after a longer consolidation run yesterday, which included inclines, plus 3 hours work on my allotment, I have no aches and pains and feel very strong.
At my age and with my dodgy knees I am working on lots of strengthening exercises and it seems to be working!
This takes commitment and research which makes it all the more interesting.
I have never experienced anything quite like the power of running, apart from perhaps swimming crawl. So good in every way!
Managed to run just under 3 miles yesterday in 39 minutes. That's slow but all good!
Keeping moving on rest days is a great help, but your body will become more and more accustomed to this level of demand and the pains and aches will mostly disappear.
Just checking in post graduation 🎓. Oldfloss pointed me this way and it seems to fit. I hope to increase pace and distance and run 3 times a week. After a break I did a 25 minute run today so next will be 28 min then 30 min and onward from there. This wind 💨 is a bit challenging but making me fitter!
When I first graduated I added a minute on to my runs a week, until I got to 5k. I focussed on reaching that distance first, and didn’t worry about pace. It’s all about “building” your running legs post graduation, and building a regular routine. In fact, I didn’t really start to work on my pace for at least 6 months (if I remember correctly) post grad. Slow and steady builds stamina. 👍
And oh boy, this weather is challenging! I was being blown sideways on my run this morning! Bring on spring/summer i say. Had enough of this winter malarkey now.
So thank you! You know I haven’t focused on distance until now as it’s all been about Michael calling out time to me!! I do have a record of my distances so I will look at that and use that as my marker! The wind 💨 looks likely to continue so will need to plan my next route! Maybe I’ll give my trail shoes an outing in the mud. 😂
😁 I think the saying goes “work on speed or distance, not both at the same time”, so it’s up to you! Getting to that 5k milestone is nice though. And running slowly is nice too. 😁 Gawd, I cannot wait for spring/summer - hate this wind!
Oh I hadn’t heard that saying so will go for distance. I like the sound of reaching 5K! And I do like slow running 🏃♀️. Think the wind will continue. Need to get a buff.. never had one but saw Oldfloss with one !
New buff on which is just great! I’ve been doing 30 min consolidations but today my tech let me down so am a bit unsettled to increase distance. I guess this is a down patch as I’ve had a lot of driving and disruption to routine.
Looking out at the rain, I’m glad I ran at 0730! I’m on the job 😉
Oh blimey - have done 2 longish consolidation runs this week 1x39 minutes and 1x33 minites, including inclines. My marathon runner work colleague has suggested running 'intervals' for about 20 mins on the outdoor running track on Friday as we don't have much time in our lunch break. He is moaning that he's not running often enough so I am motivating him 😂I looked at the couch to5k plus plan and after advice on here, decided not to try the 'speed' podcast just yet.
I am prepared to try his plan, but speed up for 1 minute intervals every 5 minutes without being paced by the podcast.
Does that make sense? I want to mix it up a bit after the gruelling uphill runs but speeding up!???
Worried I will fail/feel defeated/be out of breath/injure myself!
Help please! No harm in trying but this feels very different just now
So I did 20 minutes of intervals today with my experienced runner colleague. I pushed hard on the very short fast sections (well fast for me). I joked he might have to take me to a&e, but actually I did manage it. While he powered ahead, I completed a few very short intervals at the fastest pace I could do without completely losing form and technique. About the length of a football pitch and some only half that length. It was fun, but I do know the majority of runs will still be consolidation runs.
It was a fun way of fitting a short session into my lunch break. I am not trying to reach targets, but mixing it up a bit is interesting and I just wanted to see what it was like. Not entirely pleasant, but done with no pain!
So, plan now is to do 3 runs a week - one 30 minute consolidation run, one consolidation run adding a minute or two a week and one short intervals session, without pushing myself too far.
If thirty seconds is too much to start with cut it down to what you can manage, then increase gradually over time.
The important thing with intervals is to push hard.
Apparently most recreational runners spend too much time at a middling pace......not enough time (80%) at an easy conversational pace and then not pushing hard enough on speed intervals.
Don't expect miracles.....getting more miles on your legs builds the strength required to build speed.
Hya,I've just graduated this morning and now I am looking forward to at least a month where I just run for 30 mins and I'm personally going to work on lifting my knees slightly higher when I am running to improve my posture. At the moment I really am a bit of a trotter. There are some serious runners pass me by and I know I'm not that and don't aim to be but I would like to improve my 30 minute run.
Good for you - and congratulations for your graduation, you are amazing!!!! Go and request your badge from Mummycav 😊😊😊
I suggest you also start to think about lifting your feet higher behind you, and just be a little cautious about landing with your foot ahead of your body because this can cause over-straining. There are many drills and exercises you can do which will get you working on your posture, and hip/gluteals strength and mobility, all of which will help you to improve your running. Here's an article with a set of running drills for you to have a look at:
The great thing with these is that many of them can be done at a walk, which is a fabulous way to get you started and build some strength and confidence.
I read thus post a few days ago and on my last run tried the tip of picking my feet up behind me. It seems I sped up a bit without much additional effort.
Ok but finding the runs very patchy. Enjoying some, but others are still hard. I think I've naturally slipped into a slightly faster pace - not deliberately and not sure if I should slow down to build on my time.
I don't like the various apps nike run club or the post cto5k runs because of the music) so just use Strava to track and am running just over 4k in 30 minutes. That's ok but I would like to feel more comfortable in the majority of my runs. So feeling a bit confused! Am yo-yoing between lovely runs and horrible runs!
I think I have to accept that I'm 60 and this is going to be a challenge! I'm up for it though and am driven to keep running mentally, but my body won't always play ball! I am consistently managing at least 30 minutes though , however tough that is!
Thank you for asking and I will keep posting for encouragement. Trouble is, in my head I'm still young!
I know what you mean, I am constantly disappointed to find I'm actually not 20 anymore 😂
Still, I'm a lot fitter now than I was then! Keep at it, and it will start to make more sense.
I think it might help if you do set out to deliberately vary your pace. So, say, plan a long slow run of 40 minutes at a very comfortable pace where you can breathe as easily as ever you can on a run currently. Then next time have a much shorter run, say 15 minutes and run that one with the first and last 5 mins at your comfortable pace, then go into your faster pace for the 5 mins in the middle. If you don't have a stopwatch just guess the intervals, that's fine. Then maybe the next run could be 30 minutes at a pace somewhere in between. You can use Strava to see how your paces change between runs or intervals, and you will come to learn how to understand and control your paces, and your runs.
I realise that you have already been running some intervals with a friend - but I think it would help to try and figure it out by yourself too!
I'm not saying you will never have a horrible run - everyone does from time to time! But as you become fitter and develop a greater understanding of your running you will start to always enjoy at least how you feel AFTER the run 😊😊😊
Good ideas! I will try them all! I am probably fitter than I've been most of my adult life too! I was always a bit overweight but lost that weight going into middle age (nothing to do with running) so am a good weight now so that helps too.
Thank you! The support on the forum is great and posts like this perhaps shouldn't be on the general forum as slightly over-thinking graduates aren't good for new starters!😂
hi roseabi, I only did 2 runs last week due to my sister coming and bad weather on the day I'd bumped running to. I draw the line at running in a squall. Both runs of 30 mins . this week I ran for 22mins this a.m. and am going to go back up 25 on thurs and then aim to be back to 28 0n Sat.
Started off to do W8 rerun after my break but added 200m extra on outbound run and ran on after Michael told me time up. Checked numbers and I actually did 30 mins and and increased distance in that time since graduation run if that all makes sense. So pretty happy overall.
What a lovely morning with little wind and took in a mini hill! Glad I went out this morning as it’s now very windy again! Thank you again for all the advice 😊
😊😊😊 Ah, the joy of post graduation runs! It is an amazing time - a time to mix things up, try a new things, and generally start to have some confidence in yourself as a runner. 👍 Nymahchai: glad you had a fab run and seeing improvements already! xxx
Checking in after first consolidation run. Hello runners! Things came up and I ended up taking three rest days since the graduation run. I will need to get used to being off the program - the temptation to start a reverse '5k-Back2Couch' path is still there. The weather forecast today says there is a (another) storm coming, so thought it was run now, or possibly never, and so I repeated C25K Wk9 podcast again. The run was quite enjoyable in places - there is a gentle downhill on my route between 15 and 20 minutes which actually felt good. The following wind helped.
That is a most excellent point you make there!! Absolutely you can take a few days off running and not worry that you have lost fitness, or are not a runner any more - and definitely not use it as an excuse to give up exercising as you say! We all need a break from time to time, and it's actually very important that we do so. But you know why you started C25K in the first place, and you know why you want to carry on running 😊😊😊 It's all good!
Well done for getting out there, and gotta love a tailwind!!!
Hi roseabi - thank you for asking - this was just the nudge I needed. I've done three consolidation runs. My run frequency post graduation has dipped - maybe because I'm no longer accountable to the C25K app. Will need a new motivator! On the other hand the break in intensity may have helped me stay fresh. Today was my fastest run with a distance of 5.13k in 30 mins - for once it was dry and the sun was out. There was another runner behind me on my route - and they were catching up. This definitely motivated me to run faster. I hope that all my fellow 'Consolidators' are doing great.
I re-graduated yesterday so feel I’m officially allowed to post here now, been snooping up until now 😉😆
My aim is to keep running, simple as that.
I first graduated in 2015 and fell off a cliff with no structure.
The plan is to carry on running 3 times a week for 30 minutes ( I’ve read the guide 👍) for 3 weeks.
I’m feeling the need to plan ahead though 🙄
I’m nowhere near 5 k so don’t think the bridge to 10 or magic 10 would be doable 🤔
I’ve read a lot about the 10% rule. I understand that you increase the run by that amount but for how long? I.e. I increase my runs by 9 minutes, overall. But how long do I do that for, before increasing again? Hope that makes sense😉
Well done on your re-graduation! The 10% rule is based on your weekly mileage, so you increase week by week (if that makes sense!) I think by the example you gave, you get that! I did roughly that until I got to 5k, as that was my goal post graduation (I cannot remember for sure, but I think I was running something like 4.2km in 30 mins when I graduated.) I think my first ever 5k took me around 36 mins. I got there by adding a minute or two onto one of my three runs a week - I wasn’t very scientific about it!
The key is to not push too quickly, and keep the pace slow and steady for a while to build up stamina. And to have fun. You could make one of your runs an interval session - there is an NHS C25K + podcast for that. It ends up being around 3km - not every run you do has to be 30mins/5k. Intervals are tough to begin with, but great for stamina!
A 10% increase in weekly time (or distance) running is a very conservative guideline for new runners. It is used as a way of helping to avoid increasing too quickly and risking injury to body parts that are not yet used to the demands of running.
In going from 3 x 28 minutes in Week 8 of C25K to 3 x 30 minutes in Week 9, we are actually increasing our running time by 20%, so the idea of spending about 3 weeks consolidating - just getting used to the 30 minute run and having fun with it - makes a lot of sense. As Sadie-runs said, some fun intervals are a great idea 😊😊😊
After that, it's really a case of self-assessment - if you are feeling strong after your 9 minute increase in total weekly running time, there is no reason why you shouldn't continue on and add another 10 minutes the following week. But you could start to think about how you might increase each week. If you are interested in running further (having a goal of running for 60 minutes, for example), you would do well to consider increasing just one of your weekly runs gradually over time. If you were to add the full 9 minutes onto one run, you might well find that a bit much at the moment, and perhaps it would be better to add, say, 5 minutes - and see how you feel after that. If you don't feel ready to move on, repeat the week and reassess.
I suggest you have a look at Ju-ju's Magic Plan over on Bridge to 10K. I don't recommend you embark on it straight away, but in a couple of weeks it could well be just the sort of plan you're looking for!
Loads of brilliant info there👍 Thank you, to Sadie too 🙏
I did my first post couch run on Monday, 30 minutes. I followed the w9r3 run again.
Today I went on my own 😱, no Laura 😱!
I decided to set a timer on my phone and start map my run when I actually start running ( I’d always just included the warm up and down previously) This way I had 10 minute prompts, not Laura but nice to have a commentary of sorts 😉
As usual ( for me) the first bit was really clunky. An uncoordinated mess 🙄 then map my run tells me it’s 10 minutes and my pace....... wow! No wonder I was feeling it, I’d knocked a minute off last weeks best pace( unintentionally)...... time to slow down me thinks, or I’ll never get to 30 minutes 🙄
Next 10 minutes where ok....ish. Thoughts of ‘ this is your run, you can stop at 20 minutes if you want ‘ started to creep in 🤦🏻♀️ So I had a word with myself! This is how it started to go wrong before btw.
By then I was at 20 minutes, my happy place, everything started to click 😊
I intended to run for 33 minutes but felt good so I ran for 36 😊. Really quite happy with that👍 I intend to do 30 on Friday and just build up gradually. I covered 3.85ks in those 36 minutes...... soooo close to 4K I can almost smell it!😉😆🤣
Good work Jalapenolover! I always think that consolidation runs are the perfect time to work on mental stamina. I mean, you have got yourself physically fit so you can run, but as half the battle of running is mental, you need to get mentally fit. And you have made a great start on that by ignoring the voice telling you that you could stop at 20 mins - whoop whoop! 👏👏👏
It’s good to get used to running without a coach, but if you ever do need someone cheering you on, I recommend the Nike Run Club app. There is a huge array of different runs on there (short, long, timed) and a coach talking you through each run. I love the Headspace runs on there. And you can play your own music to accompany the coaching.
You will get to 4k before you know it! Don’t rush it - a slow steady build up is best. 👍
It is strange post graduation. My last 2 runs have just been 30 minutes, I just haven't felt the energy to build on the length this week. That said, my last run was a bit faster so I'm happy about that.
Tomorrow I will go to the treadmill in the gym again as an experiment plus it's next to my office so easy to fit a lunchtime run in without mud! Haven't been on the treadmill for weeks and I've decided to mix it up and try the intervals again. Then I will actually have time to eat my lunch!
Running for 30 minutes is excellent, Roxdog! You are consolidating, and creating a regular running routine and that’s what is important. 👍 You are building your running legs. 😁
A lunchtime treadmill run is a great idea. (I for one am sick of running through mud!) Enjoy!
By the way, I hope you are giving yourself lots of credit - you are running at possibly the hardest time of year, weather wise, and that makes you a superstar! ⭐️
I finally managed to graduate yesterday 😁 I’ve now read both this and the longer post about what to do next, and I’m a bit overwhelmed by the infinite possibilities. It’s all very exciting!
But I’m also very wary of not going berserk, especially as I’m no spring chicken, plus I’m only doing just over 3k in the 30mins. So my immediate plan is to do around three weeks of basic consolidation. I have used Laura for most of my runs, but yesterday the app would not allow me to use her audio (not the first time) so I swapped to Michael. I was disappointed not to have her for my final run of the plan, so for my first consolidation run I will do R3 again with Laura, if the app allows! Then I’m going to continue with 30 min consolidation runs, trying out other audio, like C25K stepping stone podcast, and maybe some training apps like the Nike one. I’m also looking forward to trying new routes and exploring a bit, as I stuck to the same route for my final weeks (didn’t want to make it any harder than it already was) and was getting pretty bored with it.
I’m also signed up to take part in the Running World Cup for 🇬🇧
Please let me know what you think of this plan - any other suggestions are very welcome.
And as I said to mummycav yesterday about the admin peeps, thank you for the fab work you do on here 👍😁
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Oh dear, after my Friday run on the treadmill I have a bit of 'piriformis' syndrome. I know what to do because I've had this before pre couch to 5k. Bought a foam roller (ouch). Haven't run since Friday and will run tomorrow. It doesn't hurt during the run and it's getting better. I run faster on the treadmill so I suspect I got a bit over- enthusiastic. Got to remember I'm still a beginner.
I'll venture out tomorrow and see how it feels, but it feels like a small setback!
Oh I have had this (and still get twinges now and then), and it is very annoying! But sounds like you know what to do, Roxdog, and you are being sensible. When I get an attack of it now, I go get a sports massage - my therapist digs his pointy elbow right into the sore spot and puts his full body weight into it. Hurts like billy-o, but usually releases it! Hope you feel much better soon. 👍
Yep - got my husband to do the same, as had this several years ago. Plus the foam roller! I am going to run tomorrow as it is making me very grumpy that I haven't run since Friday (Oh yes, I am addicted). 😂 Am not treatng it as an injury as such as it doesn't hurt when I run, but will be very careful!
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