This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs and work out where your running will take you in 2021.
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.
Most runners discover the importance of having better general fitness and strength than running alone can give you, which is why CBDB has produced this twelve week Consolidation and Strength Training Plan that will see you maximising your running ability in just a few weeks. healthunlocked.com/strength...
So, over to you new graduates! Who wants to tell us how it is going/feeling in 2021? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!
Photo by Les Anderson on Unsplash
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IannodaTruffe
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I’ll be heading out for my first consolidation run soon - the pressure is off as I know I can do this - just gonna enjoy the river! Thanks for all your sound advice
I'm so happy about graduating, I managed to do 3.5km so I will just concentrate on running for 30 minutes/3 times a week, for next few weeks. I really am happy to just bed in this regular running and really make it a habit for 2021
Done a couple weeks of consolidating now. Just keeping on with 30 minute runs and trying new routes around my home while it’s light. Loving running in daylight again but I have some dark weather gear on the way to make my running back when I am at work possible again. Last run I managed to run 4.6, so I’m slowly increasing the distance but will stay here happily for a bit longer.
That's the idea of consolidation.......relax into your runs without stretching yourself too much.Daylight running is definitely preferable to the dark, but remember, the days are getting longer now.
Today was my second consolidation run and first of the New Year (although we did do a couple of five mile walks yesterday and the day before). As I no longer have Jo Wiley in my ear telling me to walk for five minutes, run for 30 minutes and cool down for five minutes, I'm using landmarks instead; a brisk walk to the corner of the common, run for just over two miles to the pre-school (which reassuringly has an AED on the wall outside!) and then walk home up the hill, shich takes about ten minutes. My running is still really slow but I did 2.08 miles in 36'55" on Wednesday and 36'08" today so I figure I will stick with this pattern for a few more weeks and see if my pace improves, then try to extend the circuit. I'm struggling to find suitable running routes that aren't either very hilly, very busy or very narrow roads. At the moment the footpaths are too muddy to run on, but the scenery is fantastic so I am enjoying the Devon countryside.
If you can manage those hills then don't worry about pace but just take the victory of conquering them, or even just getting a bit further up each time. They will develop stamina and strength better than running on the flat.
Forget about pace, perhaps don't even track your runs. Speed will come with regular running but it is a slow process.
I shouldn't give the impression that I'm running up the tors on Dartmore! Its more of a slow slog up the side of the road towards Kingswear from the A3022 - but the reward at the top is being able to look one way and see the River Dart and the other to see the cruise ships anchored up in Torbay. In the summer there will be the steam train to look out for too. I'm finding there are a few unmetalled roads and tracks to explore so as my stamina builds and they dry out I can do more cross country.
First consolidation run today... And almost stopped 20 metres in to it 😳 because the beach was so crowded... It's a good day here and people still off work, and I was later in the day... So when I saw the first lot on deckchairs I actually turned back... And ran a little bit that way... And saw a bunch of young people there and though uhhh no not there either... And then thought, come on, don't be so stupid, just go past them, the deck chair crowd... And did, and found a stretch of about 100m on from there with fewer people, so just kept running that stretch over and back... But I will have to learn to ignore people and stop imagining what they might be thinking or saying!!!!!!! 🙈 If I'm to do this long term.... Anyway... I did my 30 minutes, and distance was 3.75km...
It doesn't matter where you do it, how you do it.........and it really doesn't matter if anyone saw you.
If you asked any of those people on the beach about the runner today, probably very few even noticed you and some probably thought "I ought to be doing that>"
The idea of consolidation is to forget pace for now.....that comes with strength that you still need to build,,,,,,,and just reinforce your 30 minute runs at an easy conversational pace until they are comfortable, before you attempt to work on pace or increase distance.
I decided to try some guided runs on the Nike Run Club app, and I really love it - the coach chatting away in my ear gives me something to listen to, and his cues for monitoring effort level builds on the practice during C25K of listening to my body and dialling back the effort where needed to keep me going.
Also, I feel like I might be a little strange for really enjoying running in the cold! There was a pretty heavy snow shower on my run today (and I hadn't brought a hat!) that lasted a couple of minutes at most, but I felt so energised and happy. What has running done to me?! 😅
A non-stop 5K is still the short-term goal - I was not far off in Week 9 of the plan, but I am allowing myself a bit of relaxation with some easy short runs in this first couple of weeks. I've joined the January 5K challenge on Strava, hoping to tick that off.
Medium- and long-term, who knows. I'll get another 3 months running under my belt, maybe until I'm comfortably running 5K each time, then look at extending distance!
I always find it a good idea to have a target for each week's running. That might be to run somewhere new, the opposite way round a route, take a chunk out of your distance target or just run for fun..........it doesn't have to be performance oriented and, at your stage, is probably better not.
Have avoided CR3 as didn't want to risk possible injury or embarrassment on the ice but worried I might forget to restart so completed it today on a treadmill. Far more clock watching but managed ok, put incline on .5 so hopefully won't be a shock when i get outside again. Other reason is that OH has started on the programme so you never know, summer Park Runs could become a norm....the eagle eyed amongst you will notice i didn't mention a year, LOL. Planning on a few more 30 mins runs before adding the 10% occasionally and working towards 5k whoop woo😊
I went out today and really enjoyed myself. I spotted a heron and 4 bluebirds! It was beautiful, although, a little muddy and hilly in places.
I managed my first 5km and felt strong for doing it. After finishing, I realised, I still had energy in me and thus concluded that I am capable of going a little faster next time, even, if only, in the last 5-10mins.
I was thinking about being able to speak the whole way (this forum has drilled it into my head) but I daren’t try speak because I would’ve looked crazy! My breathing was fine so I assumed I was ok. I also kept telling myself to keep it slow and at a few points I thought I was running on the spot because I was hardly moving 🤣
Justdoit4u You too. Haha, I caught sight of myself in a window, s-l-o-w moving.😀BUT we are moving even if it doesn't always feel like it.
Hiya,
Just graduated and very proud of my achievement! I honestly did not think I would keep running when I first started. But look at me now, I run 30 minutes straight and I even like it!
My plan now is to consolidate for several weeks, at least until running 30 minutes straight feels like a walk in the park! And once it feels like a breeze to run 30 minutes straight (for a good several times in a row), then I would like to very slowly increase my running time until I reach 5 km. I run very slow, I reach 3,29 km in 30 minutes, and I plan on keep running slow. But that also means it will take a good while to reach 5 km. But that is not for now, first comes a good while of consolidating!
The consolidation runs have been suprising. Managed to get some runs during the working hours, preventing the dark. Which was good since it is snowing loads.
I didn't set any goals this week my only intent is to run but my relaxed attitude= best runs have done and new PB . Today was hard I only managed 20 mins but had such a ball.
Sounds great and just having fun with your running is far more important than hitting pbs........fun will last long after pbs are no longer attainable.
Don't push hard on every run. Your body develops the aerobic base at an easy conversational pace, not when flat out.
I did my first consolidation run yesterday. Planning to run 30 mins 3x a week and start some strength training in between. But not pushing myself too hard - slow and steady was the advice that got me to the Graduate point so I'm going to keep going in the same way. Feels AMAZING to be on this side of c25k though. Never thought I could do it!
Hi all, I graduated yesterday and plan to start consolidation runs from tomorrow. I'm a little confused about the recommendation for a weekly plan during this consolidation time - is it 3 easy 30 minute runs or is it 2 easy 30 minute runs and 1 stretch run adding up to 10%?
The post above explains the basics of consolidation.......just stick with 30 minute/5k runs (whichever you achieved during C25k) until they are comfortable, without increasing duration or distance.
I have done 3 consolidation runs. Well 2 and one which was mostly walking. I have got slower each time. CR 2 I covered 2.9Km. CR3 which was mostly walking I covered just under 3.2Km. I can't go any slower (as you can see walking is faster) but I have never been able to talk while running, not even a single word, not coherently anyway. I never enjoy the running, so for now I am giving it a miss and doing other things I do enjoy doing.
I think the fact that you can not speak clearly as you run and the fact that you do not enjoy running are inextricably linked.To build stamina it doesn't matter if you can walk faster than you jog..........it is possible to run on the spot, so it is irrelevant how fast you go or how much ground you cover.
I went out and had a another go this evening (CR4). I managed to jog for the full 30 minutes this time but I only did 2.9Km. Everything seems to hurt and I still can't talk if I am jogging. As soon as I start to jog I can't then talk, it doesn't matter how slow I go. Anyway that will be it for this week.
Thanks for the info IannodaTruffe and for your support!! First consolidation run will be on Thursday x
I got up to 5k non stop the week before Christmas, now completed my 8th. Definite sense of achievement and I am feeling so much fitter. Still around the 38 minute mark but I’m happy with that for now. I’m loving the support from the website and everyone I’ve met running!
Hi, I graduated in December and so far I’ve done 3 consolidation runs, 2 of them being Laura’s stepping stones podcasts. But I have had a few niggles with my left thigh/hip which ended with me only running for 10 minutes on Friday, so I’ll not be running for a while until it settles.
Now the snow and ice has gone I went back to a run from week 3 today. A little bit of a twinge from the groin, but the main problem was with my breathing as I haven’t run for nearly 3weeks.
Your body will not have deteriorated significantly in three weeks, but I firmly believe that one of the first running skills to fade is the ability to pace oneself. Many times, after a break, people report being breathless, but if they look at stats they will invariably find they were running faster than previously. I had several pbs following breaks of a week or so and getting the balance of training to rest right for us in an individual journey.
Maybe it’s because I’m running with fibromyalgia but it feels like my runs are getting harder not easier. Just trying to keep plodding along, not worrying about pace and increasing but feeling a bit frustrated nonetheless.
Have you created any targets for your running? I believe having an aim for each run as well as medium and longer term targets give you a regular psychological boost, as C25K does. The targets need to be readily achievable and realistic and don't have to be performance based, but they will maintain the challenge and rewards which keep us motivated.
The admin on this forum and our sister sites are volunteers, most of whom are C25K graduates and we have no influence over the developers or commissioners of apps.
I don't think that it would be good use of NHS funds for them to develop further apps. Once you have learned the basics of running it is up to the individual to find their own motivation to continue. There are plenty of commercial running apps available.
I think what I’ve learnt from consolidation runs is that everyone is completely different and we all run at our own pace and levels. Also, that every run is very different.
I just really enjoyed the c25k app. It is very well made and kept me motivated.
This is helpful thank you. I've been listening to more experienced running friends and have continued 30 minutes 3 times a week and am aiming to run our local circuit once a week which last Saturday took 39 minutes. I'm just going to keep doing that and build in some other strengthening exercises as I don't want to lose the progress I've made with the gradual steps. My other half is already training for a marathon so is much more ambitious!
Running regularly is very important at this stage to build the habit, along with strength and injury resistance. Moving straight onto a marathon after C25K is indeed ambitious and I hope he is following gently progressive training plans to make sure he does not do too much too soon.
Thanks for the advice. I think they are following a steady program but are much further on than I am and did their first 10k at the weekend. The runners I know are all more experienced so I'm having to keep to my own slow pace and am not even thinking about distance yet but once a week I have been running for a bit more than 30 minutes and enjoying that. I'm keen to get the balance right and not get way laid by injuries.
IannodaTruffe My first Stepping Stones run today and hearing Laura I have the Pavlovian response that I must start the warm up walk now LOL. It was not as bad as I anticipated. I managed all but the last 2 minutes where I walked for about a minute to relieve a weird muscle ache in my leg, then 'ran' for the last minute.... see Justdoit4u above😜. Trying to circle my feet was a challenge, maybe the cause of muscle pain.
What puzzles me is the cadence shown on Map My Run. Although I thought I was keeping pace with the beat throughout, the app doesn't agree. I started at 150 as Laura counted but it didn't register the increase when I picked up to 155 and then 160. Any thoughts?
My distance was 3.27km, less than my final c25k had been 3.28km just 2 days before. The stepping stones are faster but smaller steps so I feel like I bounced more and often landed heavily though Laura suggests light foot falls.
It is great to be able to move into this level, I will keep going and use the Health podcasts from your links. Thanks again.
I would actually suggest that you may be better off just consolidating nice easy 5k/30min runs for now, as suggested in my post above and the guide to post C25K running, simply to become comfortable with that before moving on.
Your issue with cadence measuring differently may be down to your device. A dedicated running watch is likely to be more precise than a phone.
So I've done 3 x 30 min consolidation runs this week and I am pleased with that! First week post-c25k done. Main thing is I am finding myself looking forward to getting out there, which I never would have thought at the beginning. Brilliant stuff!
Enjoying your running and looking forward to each run really is the most important thing at this stage, so you are in a great place.
Give some thought to where you might like to be with your running and what you might like to achieve by this time next year. This will help you create some targets which will be inform the sort of training you need to follow.
I graduated last autumn and did well with getting out there. But since Christmas the weather has been snowy, icy, heavy rain or strong wind. The longer I don't go out, the more apprehensive I am about my ability. I started Ju-Ju's magic Plan but that's gone by the by now. Think I need to consolidate againJust reluctant to feel like I'm back at the beginning. Anyone else having a dip in motivation?
Many people have to face reality and redo C25K from the beginning. I will be doing so starting in the next few weeks. This is not anything to be ashamed of, just the sensible thing to do if you haven't run for some time, to rebuild your resistance to injury and the impact of running.
As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.
After that loss of condition is gradual.
All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.
So I did my first consolidation run yesterday, using the Stepping Stone podcast. I had to laugh at Laura asking for "light, quick running". How about "in time with the beat, but leaden-footed"? Do the heavy legs ever get lighter? I won't stop, but it's determination rather than enjoyment that gets me through. Any motivating advice?
Also, terrible music on that podcast. Any suggestions for music with the right beat count that might be more pleasant to listen to? I used spoken word podcasts & audio books through C25K but they don't give you the rhythm.
I never used the C25K+ podcasts because I couldn't stand the music. Most of the time I don't run with music, preferring to listen to my environment, but when I do it is just to my eclectic music collection....... everything from mediaeval choral to heavy metal via reggae a world music..........you don't need a beat to run to.
The crucial thing for you at this stage is to develop the habit and some enjoyment. Firstly make sure you are running at an easy conversational pace so that you can speak clear ungasping sentences as you run. Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
Try running somewhere beautiful and inspiring, forget about pace and just have fun.
Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
Have done my first 2 consolidation runs. One yesterday 3.5km inn30 mins and 4km 36.32 mins today. Today’s run a bit stoppy start as bits of ice on paths and still slippy and still dark at 7 am and thought it would be a bit easier on route I usually go but had to backtrack a lot and stop . You can’t get into a rhythm. Trying to go slower as to help stamina as getting out of breath with the advice that’s on your site to slow down instead of the faster pace u usually go. Going to try and aim for 8 min /km to see if that helps but still run for 30 mins thereabouts. Probably not get out much this week as weather forecast in Scotland not good especially Thursday.
Will keep doing these for a few weeks to see it helps .
It will get easier in time, but pacing is probably the new runner's biggest challenge.
Knowing your pace in m/km may be a useful reference but the ability to speak aloud clear ungasping sentences as you run is a much better guide to whether your pace is correct.
I tried a new route today and ran into town, by the embankment and even down the high street. Can’t say I ever in a million years saw myself doing that!
It was a good run but I didn’t anticipate hills and needing to put my mask on here and there when it was a little busier but I got through it. Think I’ll need a few days rest now because it completely tired my body out - I was too tired to even eat something so relaxed and recovered first.
I think I’m consolidating but I’m also adding a bit of time to some of my runs. I hope that means I’m doing ok and not too much.
Seems like I didn’t need that week off in the end but I will keep it in mind when I next struggle!
Changing routes can help keep running interesting.
Our definition of consolidation is that you do not increase either your distance/duration or pace until you have become fully comfortable with the distance/duration you achieved during C25K. As stated above, it is not compulsory, just considered good practice.
I do find that I feel very tired recovering from my runs. Aches I can understand but I feel I need to sleep. Is that normal until I get a few more months of running in?
We are all different, but I used to find myself nodding off at morning coffee break after a pre work run, but in time your body gets used to the extra level of exertion.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
x 
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