It's your July consolidation club 🥳 come on in - Couch to 5K

Couch to 5K

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It's your July consolidation club 🥳 come on in

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Hello runners!!!

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

If you haven't already, head on over to Mummycavs 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:

★ 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: ★★

healthunlocked.com/couchto5...

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!

⭐ NEW - 5K PLAN!!! Consolidated but not reaching 5K in 30 minutes yet? Have a look at this plan! healthunlocked.com/couchto5...

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49 Replies

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Dee2609Graduate3 years ago

Just completed C25K running 4K in 30mins. Very proud of myself and would like to eek up to 5K if I can. 😁

• in reply toDee26093 years ago

You'll definitely get to that 5k goal. As you get more runs under your belt, you'll see that fitness/stamina improve. When you feel able, then it's time to add that 10% increase be it either in time, or distance, you'll get that 5k 👍

Dee2609Graduate• in reply to3 years ago

Fingers crossed 🤞🏼

PopstessGraduate3 years ago

Completed week9 run 3 today, so chuffed with myself and excited to consolidate. I have a few ideas to keep me interested. I have downloaded the Nike run club and I'm going to try some of their guided runs I love the idea of the headspace runs.

I'm going to change my routes up a bit too.

Excited to hear how everyone gets on with their consolidation runs. I'm a bit nervous of taking my training wheels off and leaving Sarah behind 😬

• in reply toPopstess3 years ago

Welcome to the club Popstess you'll be just fine, worry not about leaving Sarah, she's done a good job for you but! You're more than ready to embark on your next step. The Nike run club has a lot of users so that's a cracking plan, as is mixing up those routes, keep it fresh and vary your running you'll be a smash👍

PopstessGraduate• in reply to3 years ago

Thank you Hidden i will definitely be popping back on here I need the accountability and support to keep going now I've finished C25k.

3 years ago

Morning all.new graduate today. Got up to 3.2 so have downloaded the 6 week long run programme and hopefully be a 5k runner or near at the end xx

• in reply to3 years ago

Way to go gal, you'll get to that 5k goal, take it steady, every run builds experience and stamina 👍,

Whilst you've graduated, get that badge by posting a message for Mummycav on the badge page link below 🥳

healthunlocked.com/couchto5...

Dee2609Graduate• in reply to3 years ago

Which app are you using?

• in reply toDee26093 years ago

It's in the consolidation club dee2609 xx

Dee2609Graduate• in reply to3 years ago

Ah sorry! I thought you meant another app. Also using the consolidation club version xx

• in reply toDee26093 years ago

Great minds xxx

Dee2609Graduate3 years ago

First 20 min consolidation run done, felt lovely and easy going. Enjoyed using the NRC app as was apprehensive without Sarah!

• in reply toDee26093 years ago

That's a brilliant transition from your time with Sarah 👍

PopstessGraduate• in reply toDee26093 years ago

Well done Dee2609 which nrc guided run did you follow? Are you following the plan that takes you to completing the 5km in 30minutes? I was going to do that but was under the impression I had to consolidate my 30 minute runs for a few weeks first?

Dee2609Graduate• in reply toPopstess3 years ago

Well the 5k plan on the link above suggested week 1/2 to do R1 20 mins, R2 30 mins and R3 35 mins. So I did the NRC 20 min “first run” with coach Cory. I’m a bit confused with all these plans so figured I’d do the one suggested here and just pick and choose NRC guided runs to suit that. Feels like I’m winging it a bit. Really wish the C25k app just continued for those of us not at 5 k in the first 9 weeks! How are you doing your consolidation runs out of interest?

PopstessGraduate• in reply toDee26093 years ago

I know what you mean I feel confused too 🤪 that sounds like a good plan. I read on here a few times about consolidating 30 mins of running 3 times a week for a few weeks so I'm going to do that and use the nrc guided 30 min runs and mix my routes up a bit. Then my plan was once I'd consolidated for a few weeks to do the same plan as you're saying the one that's posted here. Today I didn't listen to anything just ran for the 30 minutes but was running with a friend, I confess I kept checking my phone to see how long left as I didn't have sarah telling me. Do they tell you on the guided runs? How did you find it compared with the C25k app?

Dee2609Graduate• in reply toPopstess3 years ago

It was really good, he talked more than Sarah but I like the idea of a “coach” although I couldn’t afford a live one so it’s a good compromise! I think different runs have different coaches so I’ll have to see how that goes. The consolidation plan which is on the first link of this post looks quite good as it eeks up the run lengths and TBH I don’t think I’ll ever achieve 5k in less than 30 mins but maybe 40 someday!!

PopstessGraduate• in reply toDee26093 years ago

Sounds good! I'm definitely going to give the guided runs a go. I need a coach 😂😂

The plan looks good for building up time I'm sure you will get there if you follow the plan. I'm liking the look of the headspace runs on nrc too

Dee2609Graduate• in reply toPopstess3 years ago

Oooh, haven’t seen those, will have a look. 👍🏼

PopstessGraduate3 years ago

Completed my first consolidation run today, chose a new more scenic route with more trails and inclines wow what a difference an incline makes 🥵 it was red hot too! Struggled in parts but pleased I completed it. How's everyone else getting on with consolidating?

• in reply toPopstess3 years ago

Cracking consolidation well-done @popstress

Elter321Graduate3 years ago

Just completed final run week 9 feeling really proud of myself and hoping to keep running. Need to download some better music and maybe start to vary my route a bit more. 🙃

• in reply toElter3213 years ago

And proud of yourself you should be 🥳, it's a brilliant achievement!

Both those points you mentioned, perfect 👏👏👏

New routes are the best kept secret along with hills, it'll keep your mind fresh, and your legs energized. And don't just look at new tunes, try anything, from audio books, podcasts, even yep you heard me,

Why not run naked..........

No headphones, no tunes you and your running that's it, try it at least once you may like it 🤓

PopstessGraduate3 years ago

2nd consolidation. Not the best run, in a different area, couldn't find a decent route so cut it short, only ran for 20 minutes. Better than nothing I guess? Feeling a little deflated and like I've failed a little not doing my full 30 minutes

• in reply toPopstess3 years ago

Nooooo it's not a failure, it's a twenty minute run in the bag 👍

amisfitGraduate3 years ago

I completed week 9 run 3 in early July. My goal was to run for 30 mins. My new goal is to sustain it as after a heart operation it is important I try to sustain a certain fitness level. I have had and am still having a hard time regarding my health so have no other plans at the current time. My routes are limited to the village I am staying in as still not driving but hope to go back home at some point once my health issues are resolved. Once home and mobile I know many different routes but for now I just have to follow doctor's orders.

• in reply toamisfit3 years ago

You're More than welcome in the consolidation club house 👍

amisfitGraduate• in reply to3 years ago

Thank you very much. My plan is to re-run week 9 at least weekly because after my heart operation I need to build up muscle on my upper right hand side, front and back, and the only way to do this I am told is more running 😁

• in reply toamisfit3 years ago

Go gentle 👍

amisfitGraduate• in reply to3 years ago

I was going to say do not go gentle ...... but after meeting with my doc I do need to take it easy 😎

Scrambled_LegsGraduate3 years ago

I’ve just done my first consolidation run further to downloading the NRC app and I really loved it and the motivation it gave me.

Like many before me I would like to aim to run 5k in 30mins however I’m in no hurry and want to work slowly at this goal.

I have done my research on here and linking this and all the advice / pinned posts I did a 20min run which felt comfortable and steady. I will then as per Bridge25k guide do 30 and then 35mins and see how I go.

I love trail running and went off piste again on this run. I found myself running my earlier routes and surprised myself as I felt so much better this time round and at certain points remembered how awful I felt before 🥴

Slower is the key to all this as I felt great. I was even able to pick it up in the last 5 minutes which felt great too.

Hope everyone else is enjoying their consolidation runs 🙌🏃🏻‍♀️🥰

• in reply toScrambled_Legs3 years ago

Absolutely brilliant and you're so spot on! Slower is so much better 👍👏👏👏👏

PopstessGraduate3 years ago

Anyone else finding it hard to motivate since completing c25k? When i had a set plan to follow each run, each week i found that more motivating.

I managed to do two consolidation runs last week and I'm due to go for one this evening but don't feel motivated at all! I don't want to just give up after all the hard work of doing C25k but I'm struggling with the reasons to keep going.

Anyone else feel the same?

• in reply toPopstess3 years ago

Oh you won't be alone Popstess , the period after couch to 5 k is definitely a tricky time, have you thought of maybe trying a different area for a run, something new to freshen up your runs?

PopstessGraduate3 years ago

I tried a couple of new routes last week, but just feeling a little flat since the first one I found hard due to it being hilly and very hot and the second one I abandoned after 20 minutes since the terrain was awkward.

I'll push myself to go out later, i just feel a little lost without the plan and something to aim for

Dee2609Graduate3 years ago

How’s everyone doing? Just completed 2nd week of the consolidation run plan and the 35 min run was so much tougher than the same run last week. Combination of being tired, mentally exhausted and not drinking enough yesterday I think. Overall distance was only fractionally down but it felt like a marathon 😆. Quite looking forward to a nice 20 min jog for the next one 😅

• in reply toDee26093 years ago

👏👏👏👏👏 a hefty round of applause well done Dee2609 That next run of a lesser distance is a cunning plan, you've already been further, so mentally you've already run it before you've left the house 👍👍

PopstessGraduate• in reply toDee26093 years ago

Well done Dee2609 you ran fir 35 minutes!!! I am WELL impressed wow! I'm still finding 30 feels like a LONG time. I saw that roseabi had posted a link with the plan fir running a 5km in 30 min I think it's the same one you're doing and I asked if we were meant to consolidate first or start the plan right after week 9 run 3. She said to consolidate first so maybe something to think about if the 35 mins are tough right now. I think I'm going to do that plan after I've consolidated the 30 mins for a few weeks. I have to say those 20 minute runs look very appealing 🤣

Well Done though huge kudos to you!!

I'm still going but I've only managed 2 runs last week and this, yesterday I found it so hot it was really tough!

I'm struggling with my motivation since completing C25k. I still enjoy running with someone rather than alone, and find the runs I do with someone else I look forward to and enjoy and don't find as difficult but they can only be now and then when schedules and availability allow I have to do the others alone which I'm getting more used to but still dread and don't enjoy.

PopstessGraduate3 years ago

Well I've managed 4 consolidation runs since graduating. Not the best really I would have preferred to have done 6 by now but the first week I had some work commitments that took me to a different area and this week I have no excuse other than it's been baking hot and I've been shattered. I might try and fit another in on Sunday but I'll see how things go over the weekend as I don't want to run on consecutive days or over do it with other activities along side my running and injure myself again.

PopstessGraduate3 years ago

Squeezed a 5th consolidation run for 30 minutes in, this felt like a better run, ran earlier so was much cooler and quieter, listened to a podcast. Kept my pace steady and even managed to breath quite easily at one point so was proud of myself been able to run whilst what felt like normal breathing. Tomorrow will mark week 3 of consolidation. I'm getting to 4.30 / 4.47 in 30 minutes at the moment so after I've consolidated for 3 weeks I might start the running 5km in 30 minute plan. It is it better to consolidate for 4 weeks before starting that?

I'm quite fancying the idea of a park run at some point, although I'm

Super nervous of running with a lot of people who to me will all look like proper runners and in my head I don't. I might wait until it's been up and running again for a few weeks then give it a try 😬

• in reply toPopstess3 years ago

Fantastic consolidating Popstess great times , regarding park runs..... Give it a go 👍 it's a great experience. I always pretty much run on my own. So when I turned up for my local park run to be running with approximately 150 people it's a totally new experience. But all you have to do is run your own race.

PopstessGraduate• in reply to3 years ago

Thank you Hidden I'm building up to trying one

PopstessGraduate3 years ago

Hidden how is your consolidation going?

• in reply toPopstess3 years ago

Popstess just got back off hols managed 1 run sunday just busy with teens etc. Did 20 widths of pool daily though how are you getting on xxx

PopstessGraduate• in reply to3 years ago

Well done on the run and the swimming! I last ran Tuesday, ive been doing 2 runs a week, which isn't the 3 a week I was aiming for so do feel a little dissapointed in myself, but my legs sore not really sure what's causing it so ive been keeping off it for a few days in the hope I'll be able to run on Monday 🤞🤞🤞

Dee2609Graduate3 years ago

Just completed Week 3 of consolidation, 40 mins wow! Ran v slow today as is is hot and decided to run on the treadmill but it felt great especially with my new big fan blasting air at me! How’s everyone else getting on?

• in reply toDee26093 years ago

Fantastic increase 40 minutes Dee2609 was that fan behind you adding a tailwind 🤓..... Brilliant

PopstessGraduate• in reply toDee26093 years ago

Wow 40 minutes that is AMAZING!!! I haven't ran more that 32 minutes yet, I'm so impressed. Well done you! Great idea with the fan it's been far too hit this week!

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