Eek week 9 on Thursday(I hope!)

Fab run this AM, nice cool wind and even a rain shower at the end to cool me all down, I did worry a bit about my headphones zapping me though so sped up a bit on the hill home hah x they’re only cheap ones tho so can be replaced x onward to week 9 and I cannot wait! X can I just ask what is the reason for the consolidation runs? Thanks all!

[Instructor57 Graduate]

Well done !

Here's to week 9 😬👍 consolidation is all about building good habits with everything you have learnt so far, it can take 12 weeks for this new habit of running to become "normal to you"

So we need to build on these things a little longer before pushing on with new challenges and risking injury .

If you consider C25k can be done in 9 weeks then you should expect at least another 3 weeks to consolidate what you have learnt .

Hope that makes sense 😁

[Hidden in reply to Instructor57]

Oh right! Well there isn’t any need for me then. I have been doing this programme since April and was fast walking for 3 months before that x I am looking forward to cutting the reins so to speak and just running as long as I want without the interruptions or prompts from the guide x

[Instructor57 Graduate in reply to Hidden]

Think you may have missed the point 😂

[Hidden in reply to Instructor57]

I don’t understand x please explain x

[Instructor57 Graduate in reply to Hidden]

I did, but will try again 😂

You will be learning all the way to graduation, THEN consolidation will start 😁

Running as long as you want or as fast as you want straight after graduation will only increase your risk of injury .

When you graduate, you will have done only 3x30 minutes runs so therefore you need to 'consolidate' this by continuing for around 3 weeks at 3x runs a week .

[Instructor57 Graduate]

P.S

Consolidation of course is NOT compulsory , just considered 'Good practice' 😁👍

[Hidden in reply to Instructor57]

Oooihhhh so it’s like the cherry on the cake to make me a safer runner and then I get to do my own thing afterwards x the way I read the first explanation was that it was to consolidate a habit, which I have already got, the running bug is now up my butt and staying put so I thought it would be nice to let go and just do my own thing x ok I get it now, apologies for being a bit thick and not getting what you meant the 1st time

[Instructor57 Graduate in reply to Hidden]

Take a look here

healthunlocked.com/couchto5...

[Fionamags Graduate in reply to Hidden]

You should check out the consolidation club as there's lots of good info on there. When you're ready you might try the Magic Plan on Bridge to 10k. Its great! As Instructor57 says - its about preventing injury. When you start increasing distance just be careful to not go over 10% per week. You'll find all this in the CC. Good luck and enjoy!!!!

[BexJogs Graduate]

Yay! I’m starting W9 on Thursday too!! Well done!

[Roxdog Graduate]

Good luck with week 9. Once you've graduated, just keep doing those 30 min runs to strengthen your running legs and to keep up the momentum, then there's lots of ideas on the consolidation club, plus bridge to 10k when you want to up ypur distance or pace.

[Hidden]

Thanks everyone!

[nowster Graduate]

You could follow the 10% per week rule if you're desperate to extend. eg.

Week G1: 33min

Week G2: 36min

Week G3: 39min

Week G4: 42min

Week G5: 46min

Week G6: 50min

Week G7: 55min

Week G8: 60min

But doing another week or two of 30 mins first is probably a good idea.

Note also what Instructor57 is doing: mixing things up a bit.

[Hidden]

Oh I like that, I know the 10% rule us mentioned on here x so only one of my weekly runs gets upped by the 3% isn’t it? Slow and steady wins the race and all that!

[UnfitNoMore Graduate]

You’re doing great... enjoy week 9, it’s your victory lap.

I can just about remember my school days... we were working the brain pretty hard (especially me, I have the inferior male model) and every few weeks/months we got a consolidation week if you think about it... we may have had homework to do, but there was no learning happening... we went back refreshed and ready to have our heads battered again! Same with running, only it’s the muscles getting that easier time. The constant progression of running plans puts stresses on us, and it’s good to take the time to recover from them. Some running plans (especially ones with the word marathon in them) take consolidation a little further and reduce the milage, this is known as cutback/recovery week... and is not only a rest from the progression, but also a chance for any niggles to settle down.

Hope this helps

[chunkypie Graduate]

As I've only run about 3.5k in 30 mins. My plan is to do two 30 min runs during the week then try for a 4k at the weekend and go from there 🙂

[Hidden]

Will you be doing the consolidation runs first then chunky?