10% Rule

[Bridget12345]

Going to start my first consolidation run tomorrow. If I do 2 30 minutes runs and what shall I do on my 3rd run of the week? How many weeks do you do this for?

Thanks Bev

[IannodaTruffe Mentor]

Have you read the guide to post C25k running?healthunlocked.com/couchto5... which explains that consolidation is about not increasing any of your runs, just becoming totally comfortable with 30mins/5k, whichever you achieved at the end of the plan, before you try to push for greater distance or speed. How long you do this for is down to how long it takes you to become comfortable at that duration/distance.

It also explains the 10% rule which states that you should not increase your weekly training load by more than 10% of the weekly total......so if you were doing three 30 minute runs then the following week you could increase one run by 9 minutes.

None of this is mandatory, but is considered good practice to help avoid doing too much too soon, which is the major cause of injury to new runners.

[Bridget12345 Graduate in reply to IannodaTruffe]

Thank you, I have read it and it makes sense now 👍

[Blackshoe76 Graduate]

I completed my 5th consolidation run today. I tend to run for 30 min (3.5km) and then the whole 5K (42 min) then back to 30 min and again to 5K while changing the running routes... just trying to get a bit more comfortable.... 👏👏👏Well done for completing the programme 🥳 and for starting your cons runs! 😉

[Dexy5 Graduate]

In addition to the excellent Advice from IannodaTruffe , there is now a consolidation club where you can hang out with other graduates and get great support and advice. This is where you cement your achievements and prepare for your journey ahead.

healthunlocked.com/couchto5...

Well done you

[Teetime]

I finished the course three weeks ago and still go out and do 30 mins jog and 5 min walk on the way home 3 times a week. I miss Laura’s encouragement but listen to the radio and it’s lovey meeting so many people who. because of social distancing, are running. We just nod and smile and you feel good when you get back.