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...
