Consolidation

[Ellagb]

Hi All,

I have recently graduated at c25k, but I can’t find the 3 consolidating runs on the app, I am just running the last run on week 9.

Any tips would be greatly appreciated to build up stamina and confidence for a park run.

Thanks

[Instructor57 Graduate]

Hi, congratulations on your graduation 😁🎉🎉🎉I have just awarded your badge.

There are no consolidation runs as such on the app, a lot of people just re run a week 9 run if they still feel they want a guided run

Otherwise just a 30 minute run without the app 😁

[Ellagb Graduate in reply to Instructor57]

Thank you

[Instructor57 Graduate in reply to Ellagb]

I have just changed your badge to graduate !I'm sorry, I issued the wrong one at first 😐

[MissUnderstanding Administrator Graduate]

I recommend this a lot but the Nike Run Club app is brilliant for guided runs. They’ve got a great selection of runs around 20-30 minutes. Stick to the recovery/easy runs and they’ll be very similar to the ones at the end of couch to 5k but with a different flavour of commentary.

Off the top of my head, some guided runs that would be good for consolidation would be: just a run, worst advice every run, best advice ever run, and if you’re ambivalent about running on a particular day the I don’t want to run run or tough day easy runs are fab. If you like the sound of any that are longer than 30 minutes, you can just walk the last part. I really like the running towards your goals run which is 40 minutes. It’s worth knowing that the runs don’t include a 5 minute warm up or cool down walk so remember to add those on as well.

Some wise person told me that you don’t have to run for 30 minutes for it to be a good run. Mix it up a bit. Try new routes. Add some hills.

Congratulations on graduating! 🎉

[Ellagb Graduate in reply to MissUnderstanding]

Thank you so much, great advice.

[MrsLydiaWickham Graduate]

There are 3 podcasts you can download to your phone - stepping stone, speed, stamina. I've tried to link to them, but I am defeated. 😆 However, if you search this site for 'stepping stone' you will come across a post by @roseabi which provides the link. I'm just dipping my toe into them after tootling about (consolidating) for about 5 months after graduation. Happy consolidation! 🙂

[nowster Graduate in reply to MrsLydiaWickham]

This might be helpful: nowster.me.uk/c25k/podcasts...

[IannodaTruffe Mentor]

Congratulations.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

[Liono Graduate]

Do you mean the C25K+ podcasts? There are 3 of those and they are tricky to find but I found a link on here in a pinned post I think. I haven't tried any yet but have downloaded them in preparation.

[Cmoi Graduate]

Congratulations on completing C25K Ellagb !

Re the C25K+ podcasts (see link in Nowster's post) if you get on well with them, great. Be aware, though, that they're pretty marmite - I loathed them with such passion that I deleted them all about 2 minutes into trying one!