A couple of weeks ago I graduated for the 2nd time 🥳 since then I've done I think 3 consolation runs, one 30 min, one 20 min and another 30 min run. I have found it difficult to do more than 2 runs a week for the last few weeks so trying to work out the best consolation plan with that in mind. I actually felt like on the last run that I was finally starting to get some stamina....
Any consolidation tips would be greatly appreciated 🙏
👀 look at you!! Awesome. Huge congratulations once again. Consistency is basically everything. The whole foundation for everything else. Long(er) slower runs are really important too. You deserve it 😊😊😊
Wow already? I’d say if you can only get 2 runs in a week that’s fine but if you really want a third then do a really short one, 10 minutes but faster if you can, then you don’t have to be out long, the important thing is though to enjoy yourself running
The recommendation on this forum for consolidation is to become comfortable running for 30mins/5k (whichever you achieve during C25K) BEFORE moving on to work on speed or increased distance.
This is not compulsory but allows your body to recover from the week on week increase in demands that you have been putting it through, therefore reducing injury risk.
Consolidation is practised for that reason by runners of all levels and experience, as good practice after increasing training load over a relatively short period of time.
For new runners it is of particular value and it will vary from runner to runner, so cannot be pinned down to a particular number of runs or timescale.
To get a feeling on your last run that you are developing stamina is great, but it is only one run and a series of runs will give you far more information.
Stamina is most effectively built by running at a nice steady, easy conversational pace. Taking your time is sustainable.
Well done!! You smashed it!!
Good to see you and very well done!
Hello Mum22boys,
Well done on-regraduating! You must have so many pulls on your time. I have also re-graduated. For me it is the third time. I have reached 10 miles before, but my consolidation runs are currently not easy. I probably have more flexibility as regards when I run and I just say that running is an investment in my health and I run three times a week and it is more or less non-negotiable; it is what I do. I have loads of physio exercises for Achilles, hamstring and knee too, so they are on my non-running days. My plan is just to carry on with 30 minute runs until they seem more or less easy and if and when that happens I shall increase my distance on one run per week, following the 10% rule. I listen to Desert Island Disc podcasts while I run. I hope that your running journey develops in a way that you are pleased with.
Congrats on the re-graduation. I’m just starting a third week of consolidation based on 3 x 30 min runs. Plan is to see how I feel come Friday and then next week maybe try 33 minutes (+10% which seems to be the general advice). I think as long as you maintain the running habit and keep getting out there and continue to enjoy it anything else you achieve is all gravy 😀
Huge congratulations on re-graduating! With all the demands on your time, that is seriously impressive 👏👏👏
Thinking back, I think I did what Sola is suggesting - two 30-minute runs, and a quick, shorter one if could squeeze one in. (Three 30-minute runs in one week just didn't suit me at the time.)
graduation day!!
First post graduation run. 
First consolidation run stats
Graduation!!!
Graduation, consolidation, frustration!
