FAQ POST…........... WHAT IS CONSOLIDATION?

[IannodaTruffe]

In running terms consolidation generally refers to a period of training during which a runner maintains a steady regime with no increase in demands, either in duration, distance or intensity for the purposes of allowing the body to catch up, normally following a period of increases over a relatively short period of time.

This may be employed by any runner at any level, whether training for an ultra marathon or indeed having just completed Couch to 5k.

We recommend on the NHS C25k forum that it is a good idea to have a period of consolidation immediately after graduation, to allow your body to have a rest from the continual increases that the programme has demanded, BEFORE working on speed or extra distance. By doing this for a period of time, burnout and injury risk can be minimised.

Consolidation is not compulsory and it does not fit a defined duration, but normally we suggest that you continue to run either 30 mins or 5k (whichever you achieved during C25k) until you are completely comfortable, strong and confident with that as a regular run.

Any runner working on speed or increasing distance during their weekly training is almost inevitably increasing their susceptibility to injury, so a consolidation period continues to build strength and resistance to injury without the risks. Use consolidation to build your strength, explore new routes and possibly more importantly, your slow speed. So many C25k runners struggle to find a nice easy conversational pace, at which they can truly hold a clear ungasping conversation. This pace is important, as it is the one at which your body most effectively develops and so many of us (myself included) undertook C25k running as fast as possible………the ultimate rookie runner’s mistake. You can throw in some shorter runs too. You are in control, just don’t push it.

Once you can complete your 30 mins or 5k runs with ease it is an appropriate time, if you so wish, to start increasing your training load. However, there is no need to increase if you do not wish to do so and your fitness will continue to develop gently if you stay at the same load.

If you do want to run further or faster you may find it useful browsing through the other FAQ Posts here healthunlocked.com/couchto5... especially the posts about getting faster and the 10% rule, which is used to safely guide weekly increases in training load.

There are more FAQ posts giving general information here healthunlocked.com/couchto5...

[Dendev75 Graduate]

This is a really useful post as I really struggled with ‘what next’ after completing ct5k as I’m sure lots of other runners do.

I’m on week 7 of 8 of the magic plan (timed plan) and was thinking about consolidating when I complete it, would that just be to repeat the final week of the plan until I feel comfortable?

Thanks 😊

[IannodaTruffe Mentor in reply to Dendev75]

That would be a perfectly acceptable way to consolidate until you feel comfortable.

When I completed C25K I used an approximation of the 10% rule to reach 10k, then, not having a specific aim in mind, I mainly ran two 5ks and one 10 each week.

It all depends what your plans are but it is always safer to be comfortable with your training load before pushing on duration, distance or intensity.

[Dendev75 Graduate in reply to IannodaTruffe]

Good to know, thank you. I’m so paranoid about injuries I’m following it rigidly and doing loads of pre and post stretches, plus yoga and some weights. 👍🏻

[IannodaTruffe Mentor in reply to Dendev75]

Always better to err on the side of caution. The Injury couch is a frustrating place to spend any time.

[Dendev75 Graduate in reply to IannodaTruffe]

I’m sure it is and I know the older I am the longer I will be on there 😱

[Oldfloss Administrator Graduate]

Thanks for this... I shall be putting links to it on my posts now

[MG36 Graduate]

Really helpful post, thank you. Following my recent graduation, I had already decided it was appropriate to perfect my 5k before moving on. Ie, get to a comfortable and conversational level with it.

[Bikafella Graduate]

Just completed Wk 8 Run 2

I was lucky with the weather today because it was pouring down at 7am but had stopped by 10am so I had a dry 40 minute window for my routine. I've done this programme for 9 weeks and finished every single one without caving in. My pace is slow jog (which I'd really like to step up) but age is a bit against me (72 Yr old Male). The first 5 minutes of my run is really difficult for me. There's a slight incline on the trail I use at the beginning then a plateau which gives me a settle down period, The next ten minutes are also up a hill but I can deal with that and then at the halfway bell in doing fine. Return leg is mostly gentle incline down hill. I'm looking to consolidate after the next final run this coming weekend. My aim is to continue the 30 min runs and aim to improve my speed. I'm not looking for a specific end date just to smooth out the run and reduce the first five minutes if discomfort. Any tips welcome - thanks everyone