Advice/tips to slow pace

[Malc73]

I’m a slow runner already, around 36 mins for 5K. However I’ve been training for 5K races most of this year, having only done two 10k this year, one race and one training.

So I’m signed up for the Great North 10k in two weeks time. But every time I go out I can’t slow my pace and end up bust at the 5K mark.

I need some advice on how to slow my pace so that I can complete the 10k. (10k are my Marathon at the minute as I only started the C25K a year ago)

It’s like my mind/body can only go at 100% rather than say 80% for longer. I’m sure it’s down to lack of experience and probably fitness.

Anyway if you guys have any tips I’d be really grateful.

I’m running in aid of UNICEF UK if anyone would like to donate a quid.

justgiving.com/malcolm-dagl...

Thanks Malc

[ClareO65]

I struggled to slow my pace until I ran with my 8 year old daughter for 2K before I went off on my own. It forced me to slow down and I’ve managed to go slower since when I’ve needed to. Now I can’t lend you my daughter 😂 but it did make me see that no matter how slow you think you are going you can always slow down. Do you track your pace on some sort of device? This may help.

[Tasha99 Graduate10]

You need a fitness watch which tells you your pace as you run 👍🏽

[tony_a Graduate10 in reply to Tasha99]

Yeah that was the only way I was able to slow down as I had no sense of pace. Getting a bit better, though I suspect mainly fitness getting me through as I run 15k now at the same pace as 5k.

[Tasha99 Graduate10 in reply to tony_a]

I’m confused. You said you need to slow down to get to 10k but then you said you run 15k same pace as 5k?

[tony_a Graduate10 in reply to Tasha99]

I had to slow down to get to even 5k. And the watch was great for that, and it helped me find a pace I could keep going at. But now unless I use the watch to monitor my pace (and I often try keeping my heart rate in certain zones etc) I tend to fall into the same pace. I’ve found as I’ve got fitter that pace works for longer distances to date.

[ClareO65 in reply to Tasha99]

I think you’ll find the original poster is a different person to the one you are replying to 😂

[Tasha99 Graduate10 in reply to ClareO65]

Oh yeah! Thanks 😂

[Ripcurlrana71 Graduate10 in reply to Tasha99]

😬

[linda9389 Graduate10]

I ran with a friend on Saturday. She has only recently started running. I wanted her to complete the distabce as I didn't want to stop so I made sure we ran at her pace with no pressure. Im not fast, but this pace was 30-50% slower than my norm. Not sure I would have been able to make myself do that with just a watch as it was very uncomfortable in my legs. I let go for the last km on my own and it was good to stretch out. By the end I didn't fell like I had run at all! That would definitely get you to a comfortable 10k. Can you find a slower buddy?

[Malc73]

Well I went out today and used my watch. Ran the first 5K within myself and quite enjoyed it to be honest. Then the heat got to me and the second 5K was not enjoyable at all but I did manage it.

So the answer is definitely to pace myself better. Without the heat I’d say it would have been much more comfortable.

Anyway that’s another 10k under my belt 😁