And here you are...On the other side...with MEEEE MummyCav!!!
It was my pleasure to award you all with your badges last month after all your hard work...and now, here I am on your next step, to guide you through your consolidation runs...
This is the place for those who have just graduated to talk about plans, problems, terrors, triumphs and everything in between...
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 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!
I can't wait to hear all about it and how you're all getting on...happy running everyone (inbetween Christmas shopping!!)...and don't forget your lights if you're running in the dark, I love a Christmassy looking runner and why not compile your very own running Christmas list for Santa while you're out there!!! 😊😊😊
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Mummycav
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My next goal is to get to 5K. I don't want to be running in the dark, so I think for the next couple of months I'll be doing 30 minutes twice a week, and then start doing longer runs towards the end of January. I would really like to try a Park Run when they get going again.
That sounds like a good idea, you never know, your pace might pick up and you might cover 5k??!!!! But for now, 30 min runs, just because you can, is the order of the day...park run seems like a distant memory!! 🧐
I'm with mantrasmum. I am a slow runner, so I probably need more consolidation than others. I want to be comfortably under 40 minutes when parkrun starts up. So after consolidation I will slowly build up to 45 minutes and at least I will have done 5K by then.
I intend to do 3 runs a week where possible.
I think I'm finding my comfortable pace so after a while I will try and run a bit faster at the end of my 30 minutes, using a timer with 3 minutes to go. Then after Christmas I will increase one one a week by a couple of minutes every fortnight.
I may try the stepping stones podcast if I get bored by CR 10 !
Comfortable is good...if you can hold a conversation while you’re running, (obviously don’t do that while you’re running alone otherwise folk’ll think you’ve lost it!!) then that’s comfortable running...it’s all about being able to run for 30 mins, the distance doesn’t matter at this stage
Thanks for this. Have just completed the nine week programme and have experienced what you talk about - the what next thing, but having read your post I see that consolidation is the name of the game. I’m using Strava and see that my pace increases fractionally each run but not trying to race myself. Just keep up 30mins 3/4 times a week. I’m 64 and really proud of my new fitness. Never thought I could run but I can!!!!
That’s a perfect method, no racing, just running for 30 minutes just because you can...and so you should be proud of yourself! We’re proud of you too!!! Running is an amazing thing we do 😉
Hello 👋 I graduated last week and would like to find the best way of maintaining what I have achieved ( 3.7k in 30 mins) so proud of myself, but moved on to the stepping stone podcast and failed miserably , I couldn’t keep up to the beat and ended up walking then thought this is rubbish and gave up , just to be able to tell myself I had achieved something I repeated W1R1, instead and even found that hard 😑 What would you recommend to keep me going? Thank you !
Hi Fattymum , hmmm, I’m thinking too soon for podcasts...running for 30 minutes now to consolidate all your hard work is what you should be aiming for...once you’ve done this and are comfortable with 30 mins of running that’s the time to move on and work on your pace and distance if that’s what you want to do...the running world will then be your oyster!!! The podcasts are hard work for new graduates but once you’ve consolidated they are quite enjoyable (apart from the music 🤣🤣) keep us posted on how you’re doing
Hi there...CR6 for me bit later this aftn. I'm enjoying just running at the moment at the same pace; checked it once few runs ago - 4.3k in 31 mins. I completed W9R3 at 3.5k in 30 mins, so was very happily surprised to see I'd run a bit further already without pushing it😁😁💪, I was seriously snailing on all my C25k runs and am glad I did. Might just keep to the same time till January??? See how I feel. Would like to get to 5k at some point but no rush at the moment. Just pleased to be running 3 x week. 🦌🐌🐢🏃♀️🙋
That’s brilliant Buddhagal , sometimes our pace naturally increases towards the middle of a run without us even knowing..getting those legs warmed up is what it’s all about!! I think your plan to stick to what you’re doing until Jan sounds great...there’s enough pressure on us at the moment so running for running sake is perfect 🤩
Up to CR4, and aiming to run 2x pw (usually with 2 rest days). Currently doing 3.95-4k in 30 mins. Feeling quite comfortable with 30-min runs but know I need to better manage my starting pace. I will continue with CRs for a bit longer (not sure how long?), just to enjoy and experiment. Then will look to build up distance to 5k for my next stretch. Enjoying it all immensely!
Hi GailXrunning ..here we are on the other side!! I would continue with your 30 min runs for another couple of weeks and then, if you feel ready that’s the time to experiment...but with the pressures on us at the moment and with the weather, dark nights etc you might feel like hanging on until after Christmas...that’s entirely up to you and how you feel, listen to what your inner runner is telling you 😉
Hi. I graduated just over 2 weeks ago (yay), and have continued running 3 times a week since. Does anyone else experience this-I really struggle on my Monday run when I am the slowest, then Wednesday's run is a bit better and a bit faster, then Friday's is the best, easier and the fastest. Then the same again the following week. Do you think Monday is so difficult because I don't run for 2 days over the weekend? I still usually have a couple of walks though. Should I try just running every other day, so Mon, Weds, Fri, Sun, Tues, Thurs, Sat etc?
Hi Cudrik and welcome to the CCC..when you say you feel slower in a Monday, what are you doing over the weekend food and drink wise?? Are you eating differently? Drinking less water?? Getting the same amount of sleep?? All these things make a huge difference to performance...I honestly don’t think the extra rest days will be the cause of it but you could try and do maybe just a short run at the weekend just to keep things ticking over?? Sometimes we can get it in our heads that a run is going to be difficult before we even set off so maybe there’s a bit of that going on too??? Let us know 😉
Thanks. I don't eat or drink any differently at weekends (dietry restrictions ☹). I do struggle to get to sleep on a Sunday night though, regardless of what time I get up on a Sunday, so maybe that has something to do with it. Maybe I'll try a short run on a Sunday, and see if that helps me get to sleep and not feel so tired the next day!
I've been using my 2 consolidation runs after graduating C25K trying to get consistent results from my apple watch. It's taken a while and I now think I know why my first run using Strava said I had run over 5km (which seemed too good to be true) when in fact I had run closer to 4km. I may put a post out on the forum in case it is useful for other runners
So my last 2 runs were 5km in around 39 minutes which went well but reading here I'm not sure if I should drop back down to just 30 minutes of running for a while. Advice gratefully received 😀
All the best to fellow new graduates and happy running 👍
Hi Tank_EG ...that’s a very respectable time for 5k I must say...but yes, I think running for 30 mins for the next couple of weeks, just to cement the fact that you can comfortably run for 30 mins and then will be the time to experiment with pace and distance etc...the running world will be your oyster 😉
Hi. I've just graduated and found this group. I can run 30 minutes non stop but it takes me 42 minutes to cover 5k with walks either end. This is within my age range at 57 years old. But I want to consolidate and improve without injury. I'll have a look through your resources.
Running for 30 mins is what it’s all about and then working on speed and distance etc...you def don’t want to end up injured...there’s podcasts to experiment with stamina and speed when you’re ready 😉
Hi welcome!! Great resources and support on here too! Don't worry re your time, I graduated in July and still haven't done the 5km in 30 mins. My fastest time is now 32 mins, so it's taken me some time to get to that.. Have you tried the podcasts? There's a speed one, stamina and another one which I can't remember (!) But they're good to consolidate your running. Then there's Juju's magic plan for running 60mins or 10km. Lots here, and lots of really great and experienced runners, they've helped me non stop, sure you'll find everything you need!! 😁😁🏃♀️🏃♀️
I'm going to follow the Couch to 5K+ podcast series, to develop my running technique, speed, stamina, and breathing. I'm near the 5km (less than 100 m). I'm comfortable with my stamina -well, sometimes is hard but not impossible, but when run speeder, I need control my breath, I would like to have more lungs haha. Laura gave us some tips, but I need more, please.
Sounds good Moonoflight ...if you e done your consolidation runs moving on to the podcasts is a great help as it gives structure which is often missed by new graduates...running for 30 mins a week at a comfortable pace to consolidate all your hard work is where we’re at at this stage...so if you’ve done that and want to move onto the podcasts to work on speed etc, that is a great idea 💡👏🏻
I have completely lost motivation having graduated on 5th October - number of runs trailed off to x1 a week and havent run in 10 days. What do I do to get out there. I am naturally rubbish in the winter. I am working from home so I can time my runs not to be first thing in the morning but by middle of day I have lost motivation or got too far into my work to want to stop. Any ideas? Should I schedule in a lunch time run? Any ideas on how to get back out there? Should I still go for 30 mins having had this break or ease back into it? Desperately seeking motivation!
Hi shahirakk ...I’m so sorry your mojo has disappeared..the way things are at the moment, plus working from home, plus the cold...plus the dark evenings...well, it’s a wonder any of us want to get out there at all!!! If I were in your situation, working from home, I would be tempted to get up, wrap up and get out of the door before I switched on the computer or answered the phone, that way, once you’ve got into your working day, running is done & there is no better way to start the day in my eyes. Once you’ve made this part of your daily routine I’m sure it will get that mojo of yours back in your life...if you haven’t run for 10 days I would definitely ease back into it..maybe start off at 15 mins and add a couple of minutes onto the end of each run until you’re back up to 30 mins...then, just like a new graduate, consolidate by running 30 mins 3 x a week for about 3 weeks or until you feel comfortable and then take it from there. Remember how good you felt when you graduated??? And when you were halfway through the programme and thought ‘yes, I can really do this????’ Take those thoughts out with you...and ONLY those thoughts...get your trainers and your music on and just go..no thinking about anything else right??? I’m watching you...so keep us posted xxx good luck, we’re all cheering for you
Did my 4th consolidation run today. Running mostly every other day (two days between the last runs because my knees were feeling stiff.) I've been trying to get to 5k, so ran for 35 minutes - a distance of 4.72k. But it sounds from your replies to others that I should be dropping back to 30 minutes for a while. I've found that my favourite time for running is early morning before breakfast - fewer people around and I can enjoy some lovely sunrises!
Lovely ☺️...if you hadn’t discovered running you’d be missing out on those beautiful sunrises that you’re enjoying all to yourself!! Consolidation is best for the first 2-3 weeks so that means running for 30 minutes just to cement the fact that you can run for 30 mins comfortably...once you’ve got there that’s the time to move on to experimenting with pace, time a distance if that’s what you want to do...I have been running just over 3 years and haven’t run 5k in 30 mins yet...but I enjoy running the distances I run whatever the time 😉
CR6 yesterday. Had to download the Nike app as my trusty honor watch broke. Thought I'd try a long 42 min run, and coach Bennet was the business, really interesting and motivational. Finished running and 6.94km in 44 mins. What just happened 😳 I was elated but also shocked, massively shocked. Just goes to show that those nice take it easy consolidation runs really work !
Just done CR4 after having a week off from all exercise. (started to feel a bit jaded) It was a lot easier than I expected to return to it. Am using week 9 runs until I get to 12 consolidation runs.
I did try the stepping stones podcast once but got myself in a right mess 😂 so back to the c25k app.
Aw, well done for getting back to it Hobbler , it’s so easy to feel a bit lost when the programme has ended, doing the week 9 runs for consolidation is a good idea, that’s what I did...it was a bit like a comfort blanket 🤣
Oh the stepping stones? I’d wait a bit longer for that, they’re a bit full on, as you sound to have found out?! 🤪
I finished c25k a few werks ago ive been using the last run every time i run i just cant get 5k in 30 mins 😏which is annoying so i ve downloaded the pod casts tried stepping stone yesterday which was good as it helps you get up speed im going to keep using it until i get 5k then use the 5 to 10 k plan .
Hi Wordsearch ...the actual aim of the c25k programme is to get you running for 30 mins, even if it’s not 5k...then, once you’ve consolidated and can run comfortably for 30 mins, that’s the time to work on speed , pace, distance etc so by the sounds of it you are comfortably running 30 mins so moving on to the stepping stones podcasts will be fine...it will help build your stamina and you’re speed if you want it to...but, I have been running for just over 3 years and haven’t done 5k in 30 mins and no matter how hard I try I just cannot get there, my faster 5k is around 32 mins and even then, I think that must’ve been a tech blip! But I can run...and I can run 5k, I can run 10k too...I’ve tried a couple of HM plans but have resigned myself to the fact that I’m not a long distance runner...anything under 10 will do me...what’s the point in getting to 12k and thinking ‘god, I’ve still got 9kms left!’ I would rather finish my runs happy and enjoy then than dread them because I know I can’t possible achieve what I’m asking of myself...what I’m saying is, don’t be hard upon yourself if you don’t get the 5k in 30 mins..it’s not the end of the world...if you do that’s fantastic, if you don’t, well, that’s still fantastic!! You’re running further and longer than you were a few short months ago, don’t forget that 😉👏🏻👏🏻👏🏻
Ah thankyou 🙂i dont know why im so obsessed with it 🤫ive told myself to stop and enjoy the running which i am ,this app is amazing as im the sort of person that has never been into sport or pushed myself but this i love,its getting me through a horrible time, ive surprised myself with my stamina and determination.🙂and i love the feeling of self worth it gives me.
And that is exactly how you should be feeling...just enjoying your new found ability...I just don’t want you asking too much of yourself and being disappointed if it doesn’t happen...it prob will happen but maybe not straight away..
This pandemic has been horrible, such a difficult time for everyone, some worse than others...I am so glad that you found running and it has given you something to focus on x
Hi I graduated today and am looking forward to just running for 30 mins for a while before I try to make it to 5 K eventually.. I am looking forward to it seeming easier and more enjoyable as I get better. I am amazed that I have achieved running for 30 mins as an overweight 50 year old. Thanks to reading posts and advice and a very good sports bra it has been possible!
🤣🤣👏🏻👏🏻👏🏻 oh yes, the all important sports bra, I am sure that will def have helped! What you have achieved is certainly amazing...who’d have thought that just a few short weeks ago you would go from zero to hero? Those first few runs are the testers, the ones that have you wondering whether you will make it to the end, but here you are enjoying running for 30 mins...! Fantastic...I’ll look forward to reading your posts as you progress
Hi. I'm just newbie graduate. As I'm pretty much running in the dark at the moment I'm thinking to stick with the 5km three times per week. As long as I'm fitting that in my busy, hectic family schedule I'm sure it'll keep me ticking over. The runs at the moment are not feeling easy at the moment. I'm sure in time they will. I suppose this is about maintaining this new habit without getting ahead and eager of myself and causing injury. 😊
That is absolutely right flywell123 ...huh, imagine pushing yourself too hard and ending up on the IC?..now that would be a tragedy...30 mins 3x per week is perfect, until you feel comfortable with that..it can sometimes feel hard but by the sounds of it you are busy and also poss a little bit busier in December with your family schedule so if running in the dark is what’s to be done then so be it...as long as you’re safe and lit up that’s the main thing...just enjoy your new found ability just because you can 😉👏🏻
I’m on my third week of consolidating 5k 3-4 times a week. I’d planned to do a month of consolidation 5ks before trying bridge to 10k and am so looking forward to getting going on that! I also would love to be able to run a sub-30 5k (even by a second!). At the moment I’m doing 5K in about 33-36 minutes. Not sure which I want to do first - distance or speed. I think I’ll settle with distance first and speed may come naturally as I get fitter!
Fantastic!! You sound like you’re raring to go?! But yes, I would work on distance first..and the slower you run often means you can run further...& then you can work on your speed...I would also love to do a sub 5k but alas...my speed days were left behind at school...now I’ll settle for comfort runs...some bits are faster than others...like tonight, I’ve just come in from a run and when I got to 5k it was just over 36 mins...but in that time I got a pb for part of the run so I was chuffed with it...you just have to do what’s best for you and as long as you enjoy the run that’s the main thing ☺️
Thank you for your lovely words! I am excited and a bit daunted at the prospect of a 10k! Just love love loving it so far though and that is the best bit beyond distance or time. I have to add that I live in Lincolnshire so very very flat which always helps with a speedier 5k! Yorkshire runners will certainly be much fitter going up and down those hills!
Hi Mummycav. I too am a Yorkshire lass! 😁I graduated on Sunday and did my first CR yesterday. For a few weeks possibly up to a month I intend to continue to do 30 minute runs, ideally three times a week. Yesterday I played W9 again as a guide as I like Sarah Millican telling me everytime I have achieved another 5 mins. That way I can just focus on the run and not have to keep looking at my phone for the time. Also her encouragement is nice to hear too.
Yesterday went well and I felt my stamina was good.
I eventually want to work up to a 5K run but for now want to enjoy doing 30 minute runs.
My graduation run was my longest distance so far with 3.88km in 30 mins.
Hi Indielass00 ...a fellow Yorkshire lass...I like it 😉Using week 9 of the plan is a great way to consolidate coz, like you say, you get the prompts as to how far you’ve come, clock watching puts so much pressure on, I’ve had to be proper strict with myself with that! Especially in the early days...I’m still guilty of it but not as bad as I used to be..now, I just roll my eyes and keep going!!
Enjoying running for 30 mins is exactly what you should be doing at this stage..there’s all sorts of podcasts and apps to download to help with speed and stamina when you’re ready 😉
Hi Mummycav, it's actually been about a month or so since I graduated and I've done about 3 runs since. I really enjoy them but I've had one problem after another, firstly a sprained foot/ankle, then fatigue, now the cold is too much for my lungs. I have plans to run tomorrow midday so that it's not too cold, and I'm hoping it goes well but I'm not putting any expectations on myself - as long as I'm running, it's fine! I will probably only do 1 run a week until it gets a bit warmer, in the New Year perhaps. I am doing lots of walking though so hopefully I won't lose too much of my ability! My goal in January is to run a 5k so fingers crossed. xx
Hi Huh...it’s tough when injury strikes but it sounds like you’ve dealt with it well by resting that ankle and picking out the warmest time of the day...some of us like the cold, like me, I’m still in shorts but that’s because my bodies thermostat is all over the shop at the moment so I start off in a running jacket and then end up taking in off (after about 1k!)...I’ve run twice in long pants this winter but have found it too warm so all my runs subsequent runs have been in shorts!! But I pass other runners who have bobble hats, long pants, buffs, gloves, you name it, they’re wearing it and I don’t know for the life in me how they run with all that kit on but each to their own...As for your breathing, I know exactly what you mean, I have asthma and some days I just cannot get enough air in my lungs, my breathing is shallow and irregular some runs, in which case, I just run for as long as I can...so that I don’t overstretch myself and keel over!! And that’s ok...I’m sure your walking will keep you fit & maybe by the end of Jan you’ll be covering those 5k runs 👏🏻😉
Haha we must be complete opposites then! I think even in the summer I'll be running in leggings and a hoodie! I had to wear a face mask on my last run too as it was way too cold for my lungs/asthma. Thank you for the support xx
Second consolation run done, only did 20mins tonight but did 35 on the first run and planning the same at the weekend. Don’t feel I’m clock watching just enjoying the run. Planning to stick to my 3 runs per week whatever.
I’m planning to continue 3 runs a week, setting myself a minimum of 30 minutes to maintain the level of fitness. I set myself the goal of getting to 5km, which I have now managed once. Up until now, I have been totally focused on stamina and time running: so being able to run for 30 minutes. The next goal will be to improve my pace. I have noticed that this seems to be largely taking care of itself - it seems to have gradually improved over weeks 7/8/9 of the program.
Oh, and I also intend to be kind to myself over Christmas- especially after the year we’ve all had 😃
😍 what a perfect idea...being kind to ourselves is TOPS!!! 30 mins 3x a week is exactly where you should be at...no matter what distance you’re covering...you might find that your pace quickens without you having to work on it..if not, there are podcasts that can help, but for now 30 min runs are the order of the day 😉
First run post-graduation today - blasted out of the gate way too fast and had to walk 15 minutes into the run, I simply burnt out. I then started to feel like lunch had been a little too recent prior to the run and it was making my stomach hurt, so I decided to round off the session at 25 minutes and get out of the rain.
Over-confidence and over-eager, perhaps? Oh well, next run already planned for Wednesday, and I will try to pretend I'm still in Week 9 and rein it in a bit! On the plus side, a new PB for mile distance was nice 😂
Ooops....that is such an easy thing to do..you’re right, over confidence and maybe a bit too eager to get going has been the downfall this time but the most important part of this post is that you know where you went wrong today..also, I wait at least an hour after eating before I go for a run...I would much rather go before eating, that works best for me...but we’re all different. Put this run behind you...bag the mileage and the stamina and take that out with you next time..begin the run slowly and, if you feel up to it, you can always speed up...you might find that speed comes without you even having to think about it . Let us know how it goes on Wed...we’ll all be rooting for you 😉
Much better today - I decided to get up and go straight out this morning given that heavy rain was forecast all day... 30 mins done, and thankfully didn't get too wet. I did wear a baseball cap to stop the rain blinding me if it did start to get heavy, and I was glad of it!
Next up: my first time running on Christmas Day! Who would have thought?!
CR1 after graduating on Sunday. Not feeling it but wanted to get it done as have been feeling a bit lost despite finding this community. From reading posts and advice have decided to repeat the WK9 runs a few times but listening to the different trainers as mostly listened to Laura & Jo so Sarah helped tonight. Felt a bit slow but completed ok. Aiming for 2 runs \wk for the mo as think the extra rest days help my old bones stay injury free. Great to hear the various approaches and targets, Merry Christmas. Part of me wants to run on Christmas Day to mark the changes made this year so will have to see... 💪 🎄🏃♀️🎅
It’s very easy to feel a bit lost after graduating, you’re not alone...the structure of the plan is obviously what keeps you going...once you’ve consolidated and are comfortable with a 30 min run there are plenty of apps that you can down load that have guided runs to keep you on track...and keep that motivation up...and there’s us on here, we’re all cheering each other on too 😍A Christmas Day run sounds like a great way to celebrate the new runner in you 🥳👏🏻👏🏻👏🏻
I graduated mid Dec and was doing pretty well during consolidation ( about 5k in 32mins). I tend to be out early morning as I struggle to fit runs in any other time of day. However , I’ve started to struggle during the last couple of runs as the very cold air is bothering me and I feel like I’m preoccupied with trying to breath and doing so unsuccessfully. I’ve ended up having to split the sessions with a walking interval and it’s leaving me feeling a bit demotivated/flat. I’ve tried a snood but it makes me feel like I can’t breath too. I’ll keep trying with it but wondering if any one has any other tips/advice?
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I will probably only do 1 run a week until it gets a bit warmer, in the New Year perhaps. I am doing lots of walking though so hopefully I won't lose too much of my ability! My goal in January is to run a 5k so fingers crossed. xx
Hey you C25K graduates! It's the Consolidation Club with Sadie-runs! ❤️
