Consolidation question

[Me_time]

I started consolidation run this morning after giving myself a good 3 days rest after graduation.

Just wanted to confirm regarding Consolidation, if we do 3 x30mins runs a week for 3weeks? Or is it 5k runs 3times for 3 weeks?

[AlMorr Ambassador Graduate]

Congratulations on graduating from C25K, after a runner graduates they are recommended to run 3/30 minute consolidation runs a week for about 2 or 3 weeks, not 3/5Ks a week.

[Me_time Graduate in reply to AlMorr]

Thank you AlMorr . I did 30mins this morning, so I am on the right track!

[IannodaTruffe Mentor]

This is what is written in the guide to post C25k running. healthunlocked.com/couchto5...

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 for a short period, bedding in all that effort. Having just finished C25k, it is a good idea to continue to run for 5k/30 minutes (whichever you achieved during the plan) for a few weeks, trying different paces and routes and just enjoying your new found ability, without having to increase duration week on week as you have just done in the programme. Take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are doing this consolidating, you are also helping to ingrain the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a habit, so three weeks consolidation gets you there.

There is no defined number of runs. Just don't move onto greater demands until you are fully comfortable at 30mins/5k.

[Me_time Graduate in reply to IannodaTruffe]

Thanks IT, will defintely be continuing with the 30min run and focus more on just thr experience rather than the distance covered 👍

[Instructor57 Graduate]

To consolidate we would suggest that you keep running whatever you ran in week 9 So 3x30 minutes, BEFORE either trying to increase pace or distance