post graduation experiences

[emmat7]

Hi, I garaduated C25K then since have tried to improve my speed I have done two park runs first one I did in 40 minuteds any tips on increasing speed?

[IannodaTruffe Graduate10]

Hi welcome to big school, (maybe that should be middle school).

The most common mistake made by new runners, yes you still are a very new runner, is to try run fast on every run. You will improve your body's ability to run fast, counter intuitively, by running slowly.

We all love PBs and tend to measure our progress by how fast we can run and many, myself included in the past, run each run chasing the next PB, whereas you should be running slowly for 75 to 80% of the time at between 50 to 75% effort, with only 20% of your running time pushing for speed.

The slower pace builds stamina and endurance through adaptation to your cardiovascular system and your musculature, which just doesn't happen at maximum effort.

I have always believed that I became faster by running further, so moving, very gently up to 10k should show improvement in your 5k pace.

[Sandraj39 Graduate10 in reply to IannodaTruffe]

Great advice IannodaTruffe , and I agree - I think distance was a big factor for me too.🙂

[Sandraj39 Graduate10]

IannodaTruffe has as ever, given great advice - don't get too hung up with pace at this stage of the game though, you will find it increases naturally with time. You might also include some hills in your runs as this is fab for building up strength and subsequently speed but it sounds as though you are doing just fine to me - the most important thing is that you are enjoying your running! 🙂

[Oldfloss Administrator 60minGraduate]

Just listen to IannodaTruffe

[ju-ju- Graduate10]

You could try the speed podcasts which are really good fun? Remember that to get your body used to running for 30 minutes 3 times a week at whatever speed is important too for your longer term goals

[Whatsapp Graduate10]

A few weeks regular running will cut your times. After that, as has been said two of your 3 run should be easy or comfortable pace with the third a tempo or pace run. However, don't expect a PB every week.

I pushed myself every run. I am currently enjoying (not) time off through injury.

When you do run for pace, it's a good idea to look at what you are trying to achieve and try to do that through an even run.

If you want 30 mins- that's around 10 mins per mile; you are currently running around 13.5 mins per mile. Try and break that down by aiming to run 13 mins flat on your pace run.

You will do it for first and second miles but mat be slower on the third to begin with. However, you will still have posted a better time.

Once you can do this comfortably, reduce it a bit more. It may take a little while, but you will be achieving goals towards your larger target and seeing regular progress.

The key to all this is regular running, enjoying your rest days and fuelling yourself with good food.

[Wizziewood Graduate10]

Well done for doing Parkrun, they're great aren't they.

Are you desperate to run faster for a reason? if not just enjoy what you're doing for a while. Constantly trying to achieve PBs only adds pressure and takes away the pleasure of just getting out there. Every run you do is adding to your body's fitness.

So get out there and enjoy your running.

Keep smiling, keep running ... good luck!