This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs.
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? 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've just run my 8th consolidation run and am finding them so hard. The run I did tonight was actually my slowest yet, I only ran just over 2 miles! I thought it would start to get a bit easier but it's not. Maybe I'm just having a few hard weeks and will slowly improve. 🏃♀️
You've consolidated so well 👍, that speed it isn't a problem, not should you let it play on your mind! Going slow is actually such a great training tool, especially if on the end you want to speed up... Those last 8 runs have you mixed them up, run on different routes, it's easy to find yourself in a samish groove same day same time same route, be a tinker run a route in reverse, even try a different time to run. Variety will definitely help.
It could also be something simple to fix, has your hydration been good (2 litres a day please good ol water) have you fueled for that run or are you a morning runner running before breakfast? Everything will have, can have a effect.
Thank you for your reply, I generally do drink a fair bit of water but today I have had more coffee than water so don't know if that could affect anything.I have altered my routes a bit although they are all road runs. Tonight was the first night I have run in the light, upto now I have waited until it's dark so no one sees me 🙄, but braved the daylight today and did feel good for that. I think over the weekend I may try a morning run just to see how that feels. I'm always up and out early walking my dog, before work, so will try a run instead over the weekend will be interesting to see if that feels different. Thanks for your advice. 🏃♀️
I have to admit that even at the age of 61 I'm a person that is goal driven. I will freely admit to feeling disappointed when I failed to reach 5k in 30 mins before graduating. Nine days after graduating I ran a fraction under the 30 mins for 5k. Today, 14 days after graduation, I ran for 1hr and 20sec for a distance of 8.73 km. Me and my ego would very much like to know if I can get one of those 60 badges next to my graduate. If not I would like to know how to earn one. I'm aware that others reading this will think that a) I'm egotistical and b) I'm risking injury. I've not been entirely silly in my prep, before attempting this I did run over 6km 3times and power walked, to lose weight, up to 60k a week.
Hi Snail61. Power walking is a great way of building CV fitness. If you're looking to build up your running speed or distance, I'd suggest using power walking to help drive that. I didn't continue with my walking and am now in the crazy situation where I can run a fair distance but it hurts my knees to try and walk similar distances.
Well done on your running and for getting your weight under control.
Thank you for your advice ,until I saw your reply, I was thinking of just running now that I've lost the weight. Just seen your HUHM post, awesome pace over such a distance!
Cheers! I'm hoping to get it under two hours but it'll probably take me a while to get there.
hello. Its a great idea to have a consolidation club, as I did feel a little lost without C25k telling me what to do. I have done 1 consolidation run since graduating last Friday, its my second tomorrow. I downloaded the NRC and did "My First Run" and really enjoyed it - only 20 minutes so not as hard as Week 9. I am looking forward to slowly increasing back up to 30 minutes and then stay at that for a while, and also try to find new routes for interest, although I dont feel that I need added interest yet awhile, as it is all so new anyway.😀.
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Fantastic Hidden More of the same please you're doing brilliantly, consolidation is all about enjoying your running and development at the same time,sounds like you're bang on track
Ran my 2nd consolidation today, chose "2kms" on NRC club on outward journey, and a Week 3 day from C25k, just to be different 😁
I have just seen this thread, I am still consolidating.. I wondered if the nike running app had a daily running plan to follow, ie runs planned for each of the four weeks, at the moment I just stab in the dark whichever length or subject takes my fancy , the magic plan looks too difficult 😅
Hi and welcome to consolidation club H4c regarding that joke running app, tis but a mystery as s I never used it myself, I personally stuck with the trusty 5k runs, and mixed my routes including hills, trails etc then gradually built extended distance as I felt I could. What part of the magic plan seems to difficult, could you perhaps implement it but at your own pace....?
2nd consolidation run today. I'm not timing the walk sections for these, just the run bits. My first one was 3.69k in 33 minutes, so I figured I'd push out to the 4k mark. I ran 37 minutes for my W9R3 final, so I'm still within that range, so did the 4k in under 37 minutes today-slower pace than the first one, but I slept badly last night-my excuse. I'll stick to that mix of time/range for now. Obviously I don't want to get injured. I'm not exhausted or breathless from this, but I know it's at the edge of what I can do, so enough for now. I did look at NRC, and I know it get's harder, but 20 minutes is a bit short for me currently!
Stick with what's working for you LastBlaster the nrc has it's users who like it, but if it's not for you no worries...stick with that comfortable distance and pace you'll know within yourself when to increase or add speed 👍
After a week or so out after graduation due to a hip issue that I needed to rest, I have now done two consolidation runs. The hip is feeling much better - not completely niggle free so I'm not going to push to extend the time for a while and will be flexible as to whether I have one or two days rest between runs. I'm still waiting on the shops to open again to sort my other issue - getting fitted for some decent trainers! The ones I have are great but a bit too small and they just get so uncomfy by the end of the run (but fine again on the cool down walk!), but if I'm buying new ones I want to get some proper advice and be able to try them on.
Now done my 9th Consolidation run. Normally get about 4k in 35 mins. Needed a week off thru illness then restarted running. Finding that I need the support / comfort / guidance of an audio coach to set the pace and keep the time, else this otherwise lazy old git will take it too easy. Am slow or very slow at best. Anyway, have downloaded and using the Stepping Stones podcast and will continue with this set of 3 podcasts for a while. What puzzles me is why each time I find the first 10 mins of each run the worst. Level ground, early morning and dry, so no excuses there, but the first part always leaves me semi breathless. Once past this 10 min mark, breathing settles and rhythm takes over. Do others experience this?
Thanks Imc50 for the link and Dr Juliet for the explanation. It seems to be exactly the description and answer to what I am experiencing. Happy that it's 'normal' and I can manage it from here ...
Hi. I just thought I pop my head in and say hello. I graduated this morning and I am now looking to consolidate before even thinking about moving further. I heard about you, so, here I am, presenting myself for inspection.
Brilliant news on that graduation 👍, consolidation club has doors open 24/7 🤓.
Consolidation club, this is a hang out place for you to relax into your running, get those 5k runs established and enjoy them. Mix up those routes, have you perhaps taken yourself off the beaten track, and maybe tried running trails, incorporate hills and interval runs, no pressure, no times just run because you want to 👍
As a dedicated hillwalker, I am yearning to get out and run on the routes I know on the moor. I have some easier ones in mind and I shall be doing shorter distance, but still 30 min runs on them. I will take those scamps carefully as the footing is a little precarious in places.RIP, Prince Philip.
Week 1 of Consolidation done. Went to my local Parkrun to test the route for run 3.. Blimey, some change in elevation throughout, and of course the wind is against you on the steepest incline. Ironically I think that incline was longer and steeper than the one that could turn my normal 'there and back again' route into a circular route-but I've been afraid of it.
Felt really slow. Felt like the hills killed me. But.. fastest pace so far. Also fastest 1km/400m/Mile/2 mile. I know I'm only starting to use Strava, but based on the pace of my 3 consolidations runs and last weeks, pace, I know they're accurate.
I just graduated yesterday, but am going to go on my first consolidation run tomorrow. I've signed up to do the Race For Life At Home on the 24th. I thought as it was 5k it was a good way to keep my focus for a couple of weeks after finishing. Will be weird not to have the lovely Jo chatting in my ear, but am going to try a podcast instead!
Well done branders that's a well earned badge of honour 👍, that's a definite insentive to push for on those consolidation runs, and I'm sure you'll be just fine without Jo coaching you along, just remember all those tips she's taught you
Hi, I started listening to podcasts in week 9 instead of my usual music. I found them better as more distracting. I’m thinking I might try podcasts and just run 30 mins instead of a coaching app.
First consolidation run this morning, I needed Laura to hold my hand but we enjoyed the sunshine and frost together. Best bit - a runner going the opposite way waved across the road at me! Felt like I'd really joined the gang!!
That's a brilliant consolidation run mind1st, you are definitely a runner, there's nothing wrong with keeping laura onboard if you want, it a case of what works 👍
Hi, I have just completed this wonderful Couch to 5K! Feeling wonderful, thankyou for devising this plan that enables anyone to run & get fit!I’m totally amazed!
Super achievement Sammyyy enjoy those consolidation runs, this gives you a chance to mix up those runs, you may want to use the app for instructions or alternatively you may wanna run on your own 👍 what you should do though is pop across to the admins on badge patrol and claim your badge
It's funny, my last few runs I do not have that oomph to get up and do it since graduating. I enjoyed the regiment of running to the plan. I need to look at the Nike Run Club to see if that helps.
I do need a reason to run... even though running for myself should be enough!!!
Ah I believe the nike run club has a fair few followers 👍, I'll admit I'm not one of them, but if it's gonna get you running then hey, get it downloaded and start those runs 💪
I love NRC. Just come back from doing 12, 10, 7, 5 and 1 minute runs one after the other - good fun. Certainly download it and have a browse, you may find you like it too, and if you don't, then no harm done.
I told Chrimson51 I was going to do the 1 minute run, which I did today 😁😁. Good fun. But that was after doing some short runs, one after the other. Thought that would be a good way to get back into it after my week off, and it certainly was. I ran for longer than I ever have, but with a few seconds break in between each one.
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Magnificent 1minute run Hidden
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Thank you, that means a lot to me, cos it was so hard 😁
2nd consolidation week, first run. I decided to run the meadows track beside my main road run. First time doing it on grass. Possibly my last. It was torture. I don't mean toxic ten torture, but whole 2.5k of the three field circuit was painful. I even tripped at one point... straight back up running though. I hoped back onto the main road again and ran down a hill into the hospital drive and back. So much better.
3.71k, 8.57/km pace 33:16 run. Honestly it felt so much slower than that though. Consider Fridays pace was 8:54, I was in disbelief at the end.
I did 45mins total including walking to hit 4.97 km total. I definitely think I can do the horrible hill near my main route and do the full hospital circuit, so that could be Wednesday's route. Didn't enjoy, but still did more than 30 minutes, which is my aim.
Yikes that's a grassy run of torture 😬, watching your footing and placement of your feet is definitely a skill, but I'd say give it another go perhaps after you're more settled into consolidation 💪
Guys, I need a kick up the bum. I was doing fine with 3x per week through the C25K programme, running mainly first thing before the sun came up and the dog walkers emerged. Since finishing though, I'm really struggling to get out more than twice a week. Still getting plenty of exercise (I also walk and have a horse) and the runs aren't causing me any problems but I'm lacking enthusiasm. Any thoughts or tips?
R5 Consolidation today. I tackled the hill of dread today. Close to the halfway mark (actually only at week 9) is a long reasonably steep hill. I avoided even thinking of going near it for my runs, even though it's a walk circuit that I like doing. None of that today. I went for it. I should say that it comes after a long incline, so it's not even comfortable before you get to it. My pace slowed right down. But I made it, and I defeated my nemesis. The bonus? I now have a circuit run. The cherry blossoms are starting to bloom, so it was running that second part back downhill. I couldn't increase pace too much because the hill had taken a lot out of me. I had planned finishing at the end of the lane, but as I was close to 4k, I ran up the hill to try and hit 4k and 35mins. Which I did. All told, with walk I did 45:51 minutes and 5.01k.
Well done beating your 'Nemesis'. Once beaten it stays beaten! Your times and distances seem similar to my own. The hill on my circuit I have to tackle in first half of run whilst there's still fuel in the pot. Keep on!
Thanks! The long incline up is part of the dread and I think it'll be me regular run. I was tired of running up the road, running down a short bit and running back. A circuit is much more fun. Hopefully I continue to build pace. It's hard when all my buddies are doing 5m/km runs!
I’ve just run my first consolidation run , with the lovely Laura guiding me in my ear. Amazed again!) that I ran faster & had more stamina, thankyou for this helpful group!
Graduated last Friday and missed my first run of the week, Wednesday was ok but I had bad heel pain after, perhaps was trying to up the pace too much.
Today was awful, worst ever and I’m ashamed to say I gave up. Knee pain, heel pain, picked a new (bad) route, sun was in my eyes the whole time making my eyes stream and head pound. Only ran for 10 mins and then beat myself up as I walked home. Feeling really negative now, how do I shake this off?! I’ve got new trainers arriving today, tempted to go back to my week 9 runs for ‘safety’ because I know I can do them and just to build back my mojo and confidence?
Let's start with that last run 🗑️🚮 shove it in the bad run recycling facility, it's gone forget it, we've all had one.
Those new trainers will definitely help, but break them in and get used to them with a shorter run, hopefully that heel pain will be a distant memory ✅
That plan of running week 9 is a strategy used by lots of newly badged runners on couch to 5 k, it'll just feel nicely familiar, go with it and you'll be back in that Running zone before you know it 👌
Been running consolidation runs for about 3 weeks and never felt so good or "fast"(for me) as in Week 9 C25K and it is starting to get me down. Done some of the NRC runs which has helped but just want to enjoy a run again.
Next run for different, it'll keep you fresh, and your legs and mind fresh, try a new route lockdown may restrict you somewhat, you may be able to venture somewhere you haven't ran, even if it's close by! Perhaps try running naked 🙈, well clothes on naked, go without the coaching in your ears try it! Run with music or totally free from distraction. Even something like trying a new Running time will help 👍
I have mixed it up 25mins, 30 mins 35 etc even did the first speed run on NRC which is basically 1 minute intervals. Different routes around the common near me still not quite in the zone I'll get there.
I really don't think I would have ever run 30 minutes without C25K. Right from week one it was a good challenge. Following Laura every time I ran gave me impetus to carry on. I'm not fast so now need to pick up speed to get that 5k. Brilliant programme. Thank you.
That's great @pollywobble you've trusted the Couch to 5 k, it delivers 👍, as for that 5k you'll get there it doesn't matter about minutes and seconds, what matters is you're now a runner 👍👍🤗
I have just finished week 3 of the consolidation plan. So far so good although I can't say I'm really enjoying running yet. I've done a mixture of running 5k (approx 35 mins) to my own playlist and going back to the W9 podcast with Laura for a bit of extra support. My biggest problem is I still don't have my breathing sorted. I've tried following the advice of breathing in rhythm to 3 or 4 paces but after a few repetitions I feel the need to take another shorter breath and then it just all goes to pot! Any advice welcome.
Great consolidation running TinaB-Lagos , you're not enjoying running yet 🤷, stick with it you will, relax into those runs you definitely will learn to enjoy them 👍.
That breathing issue is a tricky one, and you're not alone in trying to get it to feel right. I myself have those breathy runs, sometimes it'll be the weather it's cold or perhaps I've set off too quickly, it's all easily put right though.
The easiest factor slow down, I mean really slow down, run at that pace whereby you can speak in single sentences (try it).
Don't overthink the breathing though. You can experiment and try to sync your breaths with your running pattern this can help at times.
Have a read of the attached link by
IannodaTruffe all about breathing you'll find it helps
Hello! I graduated last weekend and did my consolidation run on Monday, it was tricky I went too fast at the start and got tired but when I looked at the tracker I could see that I slowed right down on the 2nd km and then got into my rhythm over the last 3. I’m doing intervals in between now as I’ve been told they’ll help build my stamina - I hope so 😊
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Brilliant intervals Hidden They'll definitely help improve your fitness, keep on at them 👍
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Hey you C25K graduates! It's the Consolidation Club with Sadie-runs! ❤️
