I cant seem to slow down...

[PVH1]

So I'm finding it difficult to really slow my pace down and I dont know why! When I do, I'm find it hard going much slower so speed up again, lol. I'm still running 3xweek but different distances/times. I'm doing a 20min, 30min and a 6k however I'm running 6k in just over 30mins. The last 1.5k of this morning's run was very hard though. I'm not bothered about speed, I just want to build my stamina by running longer distances.

Any ideas? I know it sounds stupid and I feel silly posting this but I really dont know how to do it unless I just walk at a fast past.

Thanks for any advice, it's much appreciated.

Happy running all, x.

[damienair Administrator]

If you don’t already have a gps running watch get one. You don’t need anything expensive. 2 years ago I bought a Garmin Forerunner 15 on eBay for £20. It does everything I need it to do. I have average pace and distance set up on my front screen. It is a great way to manage pace as it takes an average pace time across distance.

Damien

[PVH1 in reply to damienair]

Will definitely look into getting a fitness watch. Thanks

[GoGo_JoJo Graduate10 in reply to PVH1]

Also bear in mind if you're only using Samsung Health to track... It's quite generous on speed and distance 😉

[cheekychipmunks Graduate10]

I certainly don’t have that problem PVH - you could follow me! 😅

How about making a playlist with bpm based on your desired pace. Find a track you like running to, google its bpm, then you could search for more of the same? Good luck! 🎶

[Dexy5 Graduate10 in reply to cheekychipmunks]

That’s very true. There’s a definite difference when ‘chariots of fire ‘ tracks come up on my playlist. Great for a 10k but not for Parkrun.

[PVH1 in reply to cheekychipmunks]

Will look into that. I tend to listen to gospel music, apart from being uplifting the tempo isnt too fast. But will research the bpm. Thanks

[Hidden]

That's a very fast middle section PV. Running around 4:45km and then 5:45km is a massive difference, that's like interval running. Looks like you just need to find the middle ground.. From that run I'd say you need to be aiming for 5 to 5:10 min/km.. You'll find the whole run far, far easier if you find that consistency and keep to that pace. You'll probably run it faster to be honest because you'll finish strong. A watch and music will help, like Damien and Cheeky have suggested. But it's also just practice, finding your comfortable pace.

[PVH1 in reply to Hidden]

Thank you, that's what I thought. My app gives me splits every km and I'm always surprised with the time as I feel like I'm slowing down but I'm obviously not and trying to get hom asap.

[Granspeed Graduate10]

There are various (free) metronome apps which give you a ticking sound at a set number of bpm. I use one to speed up a bit but it might work to steady you down.

[PVH1 in reply to Granspeed]

Thank you, will look into metronome- not heard of this before.

[Granspeed Graduate10 in reply to PVH1]

Mainly there for budding musicians, I think, but works for me as a steady “counter” of beats.

[UpTheStanley Graduate10]

I find the best (only?) way to keep my speed down is to run with someone slower - I’m lucky to have a Dexy 🏃🏽‍♀️who will run with me 🏃🏽‍♀️🏃‍♂️at around 7’30” pace for a few k, then send me off on my own 🏃‍♂️for a few more a bit quicker.

Not for hire I’m afraid 😀

[PVH1 in reply to UpTheStanley]

Thanks, I've done this whole journey alone. I dont have any friends nearby who run although a few will be starting C25K in a couple of weeks. Planning a parkrun soon to experience running with others - now are you sure I cant hire you out?