June Consolidation Club for new C25K Graduates... - Couch to 5K

Couch to 5K

118,566 members β€’ 149,632 posts

June Consolidation Club for new C25K Graduates! 🀩

roseabi profile image
β€’29 Replies

Hello runners!!!

⭐ JUST ADDED - 5K PLAN!!! Not reaching 5K in 30 minutes yet? Have a look at this plan! healthunlocked.com/couchto5...

Congratulations for graduating C25K, and a huge, warm welcome to the June Consolidation Club!!!!!!! 😊😊😊

If you haven't already, head on over to IannodaTruffe's Graduation Badge post and write a comment to request your Graduate Badge!!!! healthunlocked.com/couchto5...

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:

β˜… Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks

β˜… Try out different routes

β˜… 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.

β˜…β˜… And check out our full GUIDE to post-C25k running: β˜…β˜…


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!

roseabi xxx

29 Replies
roseabi profile image

I just spotted this on someone's post today, it is SO inspirational thought I'd share it here! It's not just about losing weight, it's also about finding a love of running 😊😊😊


KJB72 profile image

Consolidation run no.4 this morning. Managed 28mins βœ… Hopefully will be back at 30mins next time. Running alone is definitely taking some getting used to but I’m enjoying myself, and that’s all that matters I think. Out again on Monday… Have a great weekend all πŸƒβ€β™€οΈ

roseabi profile image
roseabiAdministrator in reply to KJB72

That is definitely the most important thing! Have a great weekend yourself, and enjoy your run on Monday!!


roseabi profile image

Do you want to run 5K?

Are you running less than 5K in 30 minutes? Try gently increasing the time you are running until you reach 5K - it's a great goal!

Here's a little plan for increasing your time running with one 'long run' per week, with an aim to get to 5k and then on to an hour of running. I have shared this in previous Consolidation Clubs, and a number of people found it useful.

The basic idea is to reduce one weekly run to 20 minutes, and increase another one by 5 minute increments. I have suggested that it might be best to repeat the first two weeks, but you can carry on repeating weeks if you feel the need. Alternatively, don't repeat weeks at all - see how you feel!

Week 1&2: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 35 minutes.

Week 3&4: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 40 minutes.

Week 5: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 45 minutes.

Week 6: Run 1, 20 minutes; Run 2, 30 minutes; Run 3, 50 minutes.


Here is a link to a printable version of the plan to stick on your fridge: drive.google.com/file/d/1Yx...


Image of the printable 5K plan
depechegirl profile image
depechegirlGraduate in reply to roseabi

Thanks for this, have done 20 minute run on Monday and planning on the 30 tomorrow! was really starting to feel despondent about the fact I could only just do 30 minutes, have not improved my snail like pace or distance!!! Tried Laura's stepping stone podcast and was WAY too fast for me... BUT do remind myself that in March I could only just about do the 60 seconds x 8 runs!!!

roseabi profile image
roseabiAdministrator in reply to depechegirl

Absolutely, you have made fantastic progress!

Enjoy your run today and keep us posted xxx

Hi roseabiπŸ‘‹ Thanks for working out the 5k plan. I've 9 normal consolidation runs done and this week I used the Stepping Stones 30min podcast for CR10+CR11 which I really liked following.

I feel like I'm jumping from different new goal ideas since graduation though...

I tried starting the Strength and Flex post-grad plan but found it too hard to get the time 'off' with my 2 kids. The eldest,6, joined in for the first few sessions of S&F but the interest dwindled for both of us. I started adding most of the exercises on at the end of my runs, after the 5min cool down and stretching. Feels easier to tape them on to the running when I'm already dressed in activewear and out! Wondering if this is 'ok' going forward? (I'm not totally inactive on my rest days.)

Seeing your plan now I'm wondering if the 3 runs should be all standard listen to music runs or could I use the stepping stones for that 30min run each week? I'd like to try out the other 2 podcasts too the stamina 35min and speed 16min. Maybe I'll try those first and then start the 5km plan...I'm a bit unsure of the best way forward, or maybe it's all trial and error?!πŸ˜† confused.com!

Hope everyone enjoys the weekend!πŸ™‹β€β™€οΈ

roseabi profile image
roseabiAdministrator in reply to Running-rings

I think it is a great idea to do some strength work after a run, when you are nice and warm and as you say dressed for action!

Also an excellent plan to do Stepping Stones for your 30 minute run, or even Speed for the 20 minute one! There's nothing like mixing up your runs to get you fitter and keep you interested - and a bit of trial and error is no bad thing either.

Good luck and have fun!! xxx

Running-rings profile image
Running-ringsGraduate in reply to roseabi

Thanks for your reply and ideas. Will give it a go. I def like variety (in all aspects of life!!) and having the 5k goal I think will help keep me motivated too. Have a lovely weekend πŸ˜ƒ

Skiddle1 profile image

Hi all, I guess this question belongs here after just graduating this morning! Yey me! 😁 I have progressed to 5k in 31 minutes but during most of my runs my watch has been alerting me to the fact my heart rate is exceeding its maximum and this morning on my last run it got to 197bpm. Should I be concerned about this and will it get better over time? I do slow my pace to allow it to drop a little and I feel fairly OK but I would like to be able to increase my pace and currently I can't because I'm worrying about my heart rate. Anyway, glad to be at consolidation stage! I'm really chuffed and I have absolutely loved using C25K. πŸ˜πŸ‘πŸƒβ€β™€οΈπŸŽ“

roseabi profile image
roseabiAdministrator in reply to Skiddle1

I don't think you need to worry about your heart rate, but if it would help you to stop worrying get a check up with your doctor.

The usual maximum heart rate calculations are very general and therefore do not fit everyone - for example women tend to have faster HR than men. Also your device may well not be accurate anyway. If you feel OK then you will most probably be fine.

Pushing yourself to run with a faster heart rate from time to time will help you to get fitter and faster - it is a basic principle of exercise that you need to go outside your "comfort zone" to achieve results. But by the same token you need to establish that comfort zone by regularly keeping around 80% of your runs at an easy effort.

I think it would help you a lot to switch off the HR alerts, and also remove your HR from your watch screen. Run by feel and just check your stats occasionally.

Finally, my esteemed colleague IannodaTruffe recently posted a detailed article about running heart rates, well worth sitting down with a cuppa and reading it through! healthunlocked.com/couchto5...

Don't worry, and enjoy your runs! xxx

MrsRobbo2009 profile image

Good morning! I just completed the 9wk program and feel so good! I had Strava on and kept going even after the app said to walk, managed 5.21k in 36mins non-stop. Cannot believe it!! Thanks for the consolidation post, was wondering what to do next! This will prove very helpful x

roseabi profile image
roseabiAdministrator in reply to MrsRobbo2009

Great stuff!!

Have you had a chance to think about what you would like to do next? I suggest that the Magic 10K Plan might be worth a look: healthunlocked.com/bridgeto...

KJB72 profile image

Absolutely buzzing this morning. 35mins / 4.4km. Felt so good, never checked my watch. Think I could have kept going but decided to do the sensible thing and stop. πŸƒβ€β™€οΈ

roseabi profile image
roseabiAdministrator in reply to KJB72

Amazing work!! xxx

Doris-1950 profile image

Wow … hadn’t realised this group existed… think its what I am looking for . I am repeating W9 runs but I would love to hear a different trainer to Jo . She’s got me this far …. Thanks Jo … couldn’t have done it without her …. But now i would like to hear a different voice!

roseabi profile image
roseabiAdministrator in reply to Doris-1950

I see that my buddy Instructor57 has sorted you out!

That's a great idea to switch trainers - which one have you gone for?


p.s. I have awarded you your Graduate Badge! It is a virtual badge that appears as the word 'Graduate' next to your name when you post in this forum. Let me know if you can see it?

I’ve never done any running before, often thought I’d like to try it, but didn’t think I’d get anywhere!! Started the couch to 5k programme beginning of May and really enjoying it. Really surprised myself, just started week 5 today and couldn’t believe I completed the first day! Feeling so happy with myself.

roseabi profile image
roseabiAdministrator in reply to DIKN19

You are amazing!!! So good to read that you are enjoying C25K xxx

Pigpog profile image

I've just completed consolidation run 1 and managed the 30 minutes. I'm still a long way from reaching 5k but that's ok. It was hot this morning and I left at 6.55 am. I tried a different route which helped but that final minute was really tough! I still used the Week 9 C25K podcast as I'm a bit reluctant to let go of Laura yet but we'll see how it goes. Guess I'll have to get up earlier on Thursday for my next run as it's supposed to be getting even hotter πŸ₯΅πŸ₯΅πŸ₯΅

roseabi profile image
roseabiAdministrator in reply to Pigpog

Well done, sounds like a good run! Great idea to carry on with Week 9 for a bit, I found that helpful myself.

It's hard to run in the heat for sure, everyone runs more slowly when it's warm. Here's a post I published last year with a lot of helpful tips for running in heat: healthunlocked.com/couchto5...

Take it easy and keep us posted! xxx

Pigpog profile image
PigpogGraduate in reply to roseabi

Thank you for the info roseabi 😁

Kirst13 profile image
Kirst13Graduate in reply to Pigpog

I worried about losing Laura too, and have repeated week 9 a few times and week one with slow jogs instead of walks and upping the pace slightly for the one minute runs. But, when I was brave enough to go without Laura, I had a great run and really enjoyed my own playlist. I plan to do it again this week.

Pigpog profile image
PigpogGraduate in reply to Kirst13

Thanks for that, Kirst13. I'm sure after a few runs with Laura, I'll be ready to go it alone. Love the idea of your week 1 slog jogging/faster jogging! Might try that soon. Cheers.

KJB72 profile image

Short on time this morning for a run but didn’t want to miiss it altogether. 15mins/2k completed βœ…

roseabi profile image
roseabiAdministrator in reply to KJB72


Pigpog profile image

Well, I got up early today and left the house at 6.15 am to do my consolidation run 2. It was so hot and a really hard slog. After 10 minutes of running, part of my brain wanted me to give up but the stronger, more stubborn part said - 'You got up early purposely to run so just do it!'. So I did and managed to run for 30 minutes, at a snail's pace. Amazing what stubbornness can do! May have to rethink Sunday's run though, it's going to be hot hot hot πŸ₯΅πŸ₯΅πŸ₯΅

roseabi profile image
roseabiAdministrator in reply to Pigpog

Well done, that's a great bit of self-talk!

There's no harm in taking a break if it's too hot for you xxx

Runner6w profile image

Still trying! Managing 30 mins but heart rate at max whole time still. But I’m 61 so may be that’s acceptable. 3.64 k! Off road and love it … mostly!

You may also like...