Hello and Welcome to the July Consolidation Club. I am guessing that you are here because you have graduated? 🤩🤩🤩Huge well done for this amazing achievement🤩🤩🤩. I can still remember starting C 25K, and Laura from the podcast said that I would be able to run for 30 minutes after 9 weeks….. I remember laughing as I absolutely did not believe it was possible, and it almost spurred me on to prove her wrong! But I did it, and what a wonderful feeling that is!
So, if you would like to claim your well earned badge, then click here :
So this consolidation club is here for you to discuss any worries, queries, advice or fabulous running triumphs you might have...after all, it’s good to talk...whatever it is, we are here to help and to celebrate all the wonderful things that running brings.
Sometimes the period soon after graduation can be a bit like limbo...what to do next?! There’s no structured runs anymore, and I know I felt a bit lost. So that’s why the Consolidation club was created , to help and support you as you embark on the wonderful journey of running.
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! I think establishing and bedding in a new consistent routine is one of the most challenging things about this. I have seen many runners drop off when this structure starts to go. So if you can establish a routine, you are well on the way to a wonderful future of running.
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 me how it is going/feeling? How can I help support you at this stage? Know that we've all been there, and Im HERE, with and for you, along with the Couch to 5k team.
Ju-Ju and The Couch to 5K team xxx
June club: healthunlocked.com/couchto5...