Happy Monday RUNday! Some exciting news that’s been in the pipeline for a while and is finally landing on Saturday July 1st…Consolidation Club is coming back!
What on earth is “Consolidation Club?” I hear you ask! Lots of people find it hard to carry on running after graduation once the structure and the encouragement from the Couch to 5k programme disappears. I certainly did! Consolidation Club’s primary goal is to be a space for graduates to share their runs and to support each other to keep going. We as the admin team will try and keep you on track with things to think about, such as different ways to mix up your running, building in cross training, podcast recommendations and more… We’ll be cheering you on just like Couch to 5k too!
The tricky thing post-graduation is that there’s not one single route to take and we’re wanting people to feel that they can find their own way…sensibly! Nobody wants a post graduation injury so we’ll still be encouraging people to stick at around thirty minutes for a little while until that becomes comfortable-that’s the “consolidation” part of Consolidation Club! We’ll be recommending that you mix up your runs, keep your longest run lengths sensible and most important of all, enjoy yourself!
This thread hasn’t run in a long while so it’s a good time to think about exactly how we do it. If you’ve got suggestions or ideas about particular things we could do or topics you’d like us to discuss, please shout them out below or PM me (I’ll be hosting the first one).
So who’s in?!!
MissU and all the admin team x
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Feeling a bit like a fraud because it’s actually a Monday RECOVERday for me! Had a super run last night where I finally found some cool weather. Still smiling this morning! ❤️❤️❤️
Haha 😂 belated Sunday RUNday to you then 😉💜🤗 that’s great you had a super run yesterday! I’m enjoying the cooler weather, this morning was perfect for me 👏
I am in MisUnderstood! I am lucky enough to belong to a running group which do structured runs twice a week! Saturday is Park Run day! This is not always available to everyone!
Even so I have seen so many people complete C25K and just disappear once they complete! Which is a real shame because they have gone to all that effort to loose it by not knowing what next!
I also had another thought from seeing it on the Facebook page how to transition from treadmill to outdoor running !
Road Running to trail running
How to find a running buddy
How do I find a running group
Safe running in winter safe running in warm weather!
These are the things I have come across of over many years as well as stopping running 🏃♀️ and starting again either post injury or falling out of love with it ! Which is why I reply to lots of post graduate runners posts as well as beginners having been there before many times
🍏This is fantastic news and I am definitely in having recently worked my way through C25K again! Look for inspiration consolidating those 30 min runs & easing into a slightly faster pace & stepping up distance..
Absolutely fantastic! I always love reading your posts and it’s great to know you’ll be with us! The best thing about this forum is the collective wisdom and encouragement from everyone here. We’ll be moving forward together!
I'm definitely in. I feel a bit lost at the moment without the structure of C25K. Just sticking to 30 minutes-ish, but I've seen others mention different types of runs on different days. Is that now or after consolidation? And how long do we do consolidation for? Would really welcome hints and tips to keep the motivation going.
So glad you’re in! I felt exactly the same as you on graduation. I was expecting to feel triumphant and empowered to run the way I wanted, but it turned out that I didn’t really know what that was and I ended up mainly feeling lost. The good news is that it passed!
The Couch to 5k plan takes you from a not-runner to a runner in a relatively short space of time. Those final weeks on the plan can feel a bit relentless! The idea of the consolidation period is to have a break from that increasing volume of running. It’s a pause from the mindset of “next week I will run for longer”. That means keeping your longest runs around the same length as before rather than adding more minutes, and also not setting out to try and get faster. Consolidating isn’t compulsory although it’s a good idea-I’ve always found on any plan to increase distance or pace. I’ve always needed a recovery week where I run less, even if that’s not officially part of the plan. That helps with not feeling burned out, tired or getting injured. Then you’re in a better position for adding on again (if you want to!).
That might be a lot of waffle without really answering your question! “Consolidation” doesn’t have a set length of time. Often people decide to do it for three weeks. Sometimes people think they need all their runs to be 30 minutes long during consolidation which isn’t right. Mixing up the run lengths helps keep it feeling fresh. You can do that right from graduation. Shorter runs or run/walks can feel great! Twenty minutes is my happy “just need a run today” time.
It’s about mainly about taking the pressure off, enjoying the runs, not pushing too much and thinking about what you might like to do next.
I'm in. I never know if I'm doing it right by mixing up my run times and don't feel I'm progressing yet. This will be a great forum. Thank you for dreaming it up 👍
So glad you’re joining us! Loads and loads of us can relate to that “am I really doing this right?” feeling! If you’re keeping running and you’re enjoying yourself, you’re making progress. You’re getting more miles in your legs. Your body is adapting to running regularly and you’ll be getting more comfortable doing it. It’s easy for doubts to creep in.
When I first graduated, I assumed that everyone was running further and faster and harder and better than I was. One thing I’m hoping is that juts by seeing what people are actually doing in a typical week, we’ll all feel a bit better about what we’re doing ourselves and some of that “am I really a runner now?” doubt might fall away.
I’d love to pretend that the consolidation club was my idea but it really isn’t! It used to run a long time ago but for various reasons, it was put on pause. It’s brilliant to be able to bring back an updated version now. The whole Couch to 5k admin team have been involved-I just happen to be the one kicking it off! So grateful to Oldfloss and Mummycav for being amazing as always, as well as everyone that’s involved with keeping these forums such a lovely places.
Sounds excellent! I will pop in here and there and get some ideas for mixing it up, myself!
As a super slow runner, I might also have some ideas to contribute as well, especially geared to the super slows of us!
I myself consolidated with a 12 week fitness and running plan ( healthunlocked.com/couchto5... ) and after that, by the time my long run was 60 minutes and wanting to consolidate on that, I had a lot of fun putting my own post post consolidation plan together exploring all sorts of different apps ( healthunlocked.com/couchto5... )
There is so much to discover as a runner, and even more as a new runner. So I’m really looking forward to dipping in regularly to the cons club!
Fantastic! The great thing about this site is there’s so much experience out there. After Couch to 5k, I found it hard to know what to do next. There’s no one right way to go (apart from anything that’s pushing on too quickly and risking an injury). I’m hoping lots of people will share what worked or what’s working for them!
I just need 2 lots of Denise Lewis so a 60 min run to aim for. I need to join 2 lots of wk9r3 together without the first cool down and second warm up. She is so encouraging and the 2.5 minute remarks kept me going.
Denise was my trainer too-I feel like she’s my friend now! I miss running with her. I moved on to using the Nike Run Club app. That’s got lots of great guided runs. Coach Bennett is my new Denise (I feel like such a traitor saying that!!).
Have you visited the Bridge to 10k forum? That’s aimed at building from 5k to 10k when you’re ready. I followed the magic plan and that was great, but the there are other options in the pinned posts too!
I found it hard saying goodbye to Denise and all the structure that came with Couch to 5k. Hopefully these Club posts will be a helpful transition to finding what sort of running works for you longer term.
Yes I'm in too. I am feeling a bit lost after graduating last Friday. As another super slow older runner I'm just happy to run for 30 mins, 3 times a week to keep my fitness levels up. I'm covering about 3km at present. I don't really want or need to go much faster or further and definitely don't want to risk injuries, as I already have a wonky knee and things take longer to mend at my age, than when I was younger! So something for contented plodder would be appreciated. Thank you very much for your ongoing support!
Brilliant! So glad you’re joining us. We have many super slow plodders here-it’s such a lovely way to run. I’m really hoping that this new thread will be a great place to share how post graduate running is going and to muddle through together. There’ll most definitely be others running in the same way as you! Snails rule!
I'm in too. I finished my first C25K about a year ago and kept running till earlier this year, but runs were gradually getting shorter and less frequent so that's why I started C25K again (currently on w7r1). I don't think I'll ever really really love running, even going dead slow I can't wait to hear Denise saying "next time you hear from me, you'll only have one minute left"! But I do love the way it makes me feel afterwards and all the health benefits. And being outdoors is fab - so lots of positives. So the con club could be good for keeping me motivated and accountable maybe... 🤞😊
Excellent! I’m really hoping that the new threads will be somewhere where everyone can spur each other on. I know I’ve found it motivating reading about other people’s running and I’ve nicked things they’re up to! I even did some early bird runs because of people on here.
It’s fab that you’re doing couch to 5k again-that’s such a good thing to get back into a habit with. Enjoy the rest of the programme and perhaps start to think about what you want post grad running to look like for you. Exciting times!
Excellent! There’s so much collective wisdom here. I’ve learned so much from other posters-this will be a space for everyone to share what’s working for them and to pick up new things to try. I can’t take credit for the idea-it used to run a long time ago. There have been plans to bring it back for a while and we’re just glad we’re in a position to restart it now!
sounds perfect for me too. Just starting week 8 second time round. I’ve already found it harder to stick to the schedule this time round. When I graduated two years ago we came into a spell of icy weather and I just lost the notion to go out and stopped running . This time I have no ambitions to move to 10k. I’m very slow and if I could get to doing 5k and an occasional park run I’d be delighted but mainly I want to keep a routine going. I’m a serial failer at routines so any encouragement will help! Sorry, used the f word, I know it’s not allowed
Brilliant! That’s exactly what we’re here for-encouraging each other to keep going while that routine gets settled. Just finding a happy way to keep running that works with your life! Changes take time and false starts along the way. Those “failures” will still have moved you forwards and put you in a better place now. Have a fantastic time finishing the program and get ready for some celebrations!
This is a great idea. I did my penultimate run on C25k today so great timing! I’m probably going to do the C25k+ (Stepping Stone, Stamnia, Speed) next to keep some structure and move towards 10k. I’ve got some work to do to lose some weight but the programme has been great and really does work, I feel much stronger than when I started. It will be good to hear how others are doing and share tips.
Fantastic! The stepping stones podcasts are really helpful to some people and some people absolutely hate them. There’s not a lot on between! Hopefully you’ll love them but there are lots of options if you don’t!
Looking forward to this! I’ve only done a couple of very poor runs since graduating the other week and haven’t managed 30 mins again although I am blaming the heat it’s making me very nauseous, so this will be an excellent motivator!
Fantastic! So glad you’re on board too. Running in the heat is tricky-loads of us have found it hard, even though we’ve been running for ages. Getting any runs done is to be celebrated. Hopefully the new thread will be a good place to share struggle and encouragements. Looking forward to kicking off for real!
Consolidation is a tricky one because it’s going to look very different for different people. If the idea gets in the way of you carrying on and enjoying running, don’t worry too much about it. The key thing is to keep running in a way that you enjoy without feeling like you need to be getting faster or going further. Hopefully on the *brand new* and shiny thread, we’ll have lots of graduates sharing what’s worked for them.
Just what I need - really enjoyed C25K (slowly). I'm still running but motivation is sliding away - I need a goal to work towards then I won't give up, local club were helpful but their shortest run is 5k and I'm not there yet.
Come and say hi! Really glad you’re joining us. There are loads of runners here who love to run slowly so you’ll have virtual run buddies who are exactly where you are. That 5k can come in time if you want it to. There’s no rush,
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