well sort of decided the way forward

[2Fit2Sit]

having looked at the different programs i decided to try the My Asics plan

Played around with the settings till i had what seemed an ok time table

But it does start off at 3k which i was not keen on as had built up to 5 k

but i can do 4 runs so i thought id give it a go.

My main problem is the pace it says a jog of 9.1minute per klm

i have tried this but i cann't go that slow have run it twice now and timed it and checked distance and i run at 6.50 average per klm

and walk back at an average 8.3 per klm

I know on my 5k runs the last two kl are slower but i donnt see how i can run/jog slower than i walk andd i donn't think i walk very fast

[Millsie-J]

Do the best you can to slow down, ie a slow slow run for you. These slow runs help strengthen and get your body ready for the next stage. If the plan's speed is toooooo sloooow just bring it down as much as you can.

If you look at a couple of Hidden posts she had a similar problem, and she is flying round parkrun now.

[runningnearbeirut Graduate10]

I find it really hard to go as slow as they say, but you do need to go as slowly as you can. These are my tips:

1. I found this morning that listening to an audiobook I went slower than I have done when listening to music. I might just have been having a slow day, but it might help.

2. Do a little test every now and then on the way round to see if you can talk while you're running - if you can't, then you're going too fast.

3. Take really little steps.

It's all counter-intuitive to try to run slowly, but the good people at MyAsics know more than us, so it's like trusting Laura - you need to trust the programme!

[Bazza1234 Graduate10 in reply to runningnearbeirut]

Run to time ( say 30 minutes) instead of distance (say 5K) - the reason being is that psychologically, running to distance means that if we speed up the pace, then we get finished quicker!! Z. Personally I have noticed that if I run for say a certain time in one distance and then turn around to come home, I definitely run faster unconsciously on the homeward bound leg .

[2Fit2Sit in reply to Bazza1234]

yes i agree it is in my mind that if i'm running to a distance then i will finish quicker .

And to be honest the end seems to be the main goal not the taking part .

[Oldfloss Administrator 60minGraduate]

Maybe try Bazza1234 's nose breathing exercise.. that slows you right down................... really.. ! If that does not work.. try running backwards.. and yes I have tried it.. ask my friends on here

[Bazza1234 Graduate10]

Problem with these "one size fits all" programmes is that they mostly start at a very low level - because that is where some people will be when they start. I like to use Jack Daniels pace calculator to give me my various training paces for different types of run - easy, long, tempo, intervals, etc. runsmartproject.com/calcula... These training paces are then relevant to what MY personal fitness level is - as revealed by a recent race result. As it happens I have recently run a parkrun at a fairly high degree of effort in 31 minutes ( have run faster than that a couple of years ago, but don't use that faster result now ) - using this time indicates a time I "should" be able to run a 10K and HM - and indeed this turned out to be quite accurate during my recent HM in which I got a PB. So for me - my easy to long training pace is around 7:30 to 8:00 mins per k - and I find that this does coincide with my "conversational" pace - that pace where I can chat incessantly as I run.

[2Fit2Sit]

thanks people for the usual helpful replies