Feel like I’ve hit a plateaux

[Trazj]

Hi

Completed c25k a month ago and was actually only doing 4 k in the 30 mins. Regularly run the 5k now but only in 35 to 36 mins. I’ve run a couple of 7.5ks as well. Currently I’m trying to figure out how to get my speed up.

[Sadie-runs Graduate10]

35-36 mins for a 5k is actually very good! But, if you would like to get quicker, doing one interval training session a week really helps. The NHS does a “speed” podcast. It is basically around 2.5km of intervals where you run to the beat of music - 1 min fast/1 min slower to recover repeat 6 times. It is quite tough at first, but gets easier the more you do it. Look up “NHS Couch to 5k + Speed” in podcasts.

If you include one session of intervals per week in your training, you should see your pace generally increase over time. Worked for me!

All the best!

Sadie-runs

[Trazj in reply to Sadie-runs]

Thanks for that I’ll give it a try

[damienair Administrator]

If you want to get faster just keep doing what your doing. Concentrate on running 5K 3 x times per week. You still have new runners legs. It takes a long time to build it up. I find running intervals as said previously is great. You can do this in many ways. Go to a local park and train on a football pitch. Run 5-6 laps at a nice gentle pace to warm up. Then run 1 lap at a fast pace, as fast as you can. Take a break. Run 2 laps at a gentle pace the run 1 lap as fast as you can. And repeat.

I did 1K intervals over my normal 5K route. I’d warm up, run 1K at a fast pace, slow back to a gentle jog for the 2nd Kilometre so as to recover then run 3rd kilometre at a fast pace again, recover on 4th and fast again on 5th kilometre. I did this twice during the week and Parkrun on Saturday. My Parkrun PB has gone from over 35 mins to 26:30.

But it takes time. I’ve been running for 2 years and I’m only really seeing real improvement with pace and distance this year. So be patient and keep running and plugging away. Everyone these days want to finish C25K and a week later run 10K or sub 30 min 5K. But it will take time and a lot of hard work to get there. Don’t put yourself under any pressure and enjoy running. Join Parkrun and each week it will be a good guide on your performance and pace improvement.

Damien

[Sadie-runs Graduate10 in reply to damienair]

Damien is spot on actually - patience is key with running. I am coming up for 2 years running also, and just starting to see real improvements with my distance and pace these last few months. It is so worth it though. And safe to build up really gently! If you push for too much too soon and hurt yourself or stop enjoying the runs because you are going all out all the time, it can be demotivating. Finding the pleasure zone is great, and then ramping it up a tiny bit with either speed or distance every now and then is perfect. 😁👍

[damienair Administrator in reply to Sadie-runs]

Thanks Sadie. I totally agree. I’ve pulled back lately so as to increase distance and enjoy 5K. I’ve got up to 14K Running and am just doing 5K for nice gentle runs which is between 28-30 mins. Yesterday I did 6K with my 10 year old Son and my 7 year old Son was on his scooter. Just for fun. Seems as just like you it took me 2 years to get here.

[Sadie-runs Graduate10 in reply to damienair]

14k is fab, and how lovely to run with your son - setting him up for a healthy life. 👍 I too am slowing down, as training for a September half marathon. Enjoying the long, slow runs but it feels like a whole new discipline! (Sorry for highjacking this thread, Trazj!)

[Trazj in reply to damienair]

Thanks Damien

I’m a bit impatient I know. It’s because 25 years ago I was doing six and a half min miles. I’ve probably forgotten how much work I did to get to that

[Beachcomber66 Graduate10]

I started running intervals about three months ago. I do three runs per week, one short (3.5k to 4k) with intervals using Jog Run Sprint, one 5k and then a longer run. I like the variety, and the intervals have helped me knock lumps off previous PBs at all distances. Trick is(especially if you are my age!!) to ease into the intervals to avoid picking up muscle pulls or otherwise blowing a gasket!! You are doing really well!!😊

[Trazj]

Thanks beechcomber66. In the back of my mind I know really. I’m 67 but did a lot of running till I was 50 so hark back to the times I was doing then. I’ll try what you say actually and report back

[Jimafblack]

I’m in the same boat but not too concerned about it.

The way I look at is that nine months ago I could run for 60 seconds. Now I can run 4 or 5 times in a week for 30 minutes. The impact on my mind and health is the most important aspect. It’s really down to what you are trying to achieve I guess.

[Pianism Graduate10]

Personally, I think that sounds like great progress over the period of a month. Remember, when you start out you get fitter very quickly and your running increases a lot in the first 6 weeks. After that, slow and steady progress is what you should be expecting, really.

Keep going - you are doing great!

[theoldfellow]

It seems to me, looking at my own performance, that getting the leg muscles up to scratch is one thing, but getting the rest of the Cardio-Vascular system back to 30's - 50's level is another. (I am not a Doctor)

In my own case I can run quite fast (69), but the endurance isn't there, and after a few minutes at 160-175 heart rate the limiter seems to cut in. This is what I'm working on, I suspect this will take some time.

[Trazj in reply to theoldfellow]

Haha yes I’m 67 and you are right I’m the same I can do the first mile under 8 mins but get slower from there and by the end of 35 mins my legs are feeling very heavy. It’ll get better and yes not long ago a few mins of running was difficult.

[Jogunlikely]

Trazj I am about twenty years your junior and can only dream of running those times 🤗