Increasing the distance

[bertiesugar]

I seem to have hit a buffer. I love doing 5k as it is a distance I am comfortable with 5min 15 perkl km to 5 min 30 per km. Up to 8km is 5 min 30 per km to 5 min 45 per km. 10km is up to 6min per km. All these are manageable for me. I just struggle at longer distances. I seem to start too fast and settle in at my comfy pace I just can't seem to find an above 10km pace. I still run on my own so have an option to join a club.

However as this forum has been a great support if there is anyone in Coventry that wants an above 10k running partner then I am your man. I won't be offended if I get no offers lol

[Bazza1234 Graduate10]

You didn't tell us what your "brisk" walking pace is?? Because - somewhere between there and 6 mins per k is your longer distance endurance pace.

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I am with Bazza1234 need to be slowing the pace down for these longer runs.

[Bazza1234 Graduate10]

Try reverting back to run/walk for a while to allow yourself to find a suitable 10K+ pace. BTW - if you put a 5K time of 27 mins 30 secs ( that is 5:30 mins per k average pace) into Jack Daniels calculator here runsmartproject.com/calcula... , he calculates that you have the "potential" to run at 6mins per k over the HM distance. You are currently running at 6mins per k over only 10K so sounds to me like you need a lot more long slow distance training for better aerobic capacity??? Have a read of this angio.net/personal/run/hadd... to understand more about the relationship between different distances

[Bazza1234 Graduate10 in reply to Bazza1234]

Also BTW - that 6mins per k over HM distance is for a HM RACE - not a long slow distance LSD training pace - that is 06:54 - 07:18 per klm

[bertiesugar Graduate10 in reply to Bazza1234]

Thanks for the figures. I will do my best to try and get the pace down. But I do think I need to find some running buddies as running on your own can be lonely. Got a run scheduled for tomorrow so will see how I go

[misswobble Graduate10]

Running alone is part of the discipline of distance running I suppose, and you get used to it We all have inner resources to call on. You’ll be surprised what you can do. Running alone is fine Running with a group is good too. You can do both 👍