Feeling deflated

[MsFickle]

Please any suggestions - 2 years later and I still cannot run 5K In 30 minutes - this is my best 😥

[Irishprincess Graduate10]

Do you mix your runs up? The ideal is to have a fast shorter run or intervals or hills and then a longer slower run and a “normal” 5K. Do this once a week. Running for longer and slower is the way to go for speed as you build stamina. But running fast gives your muscles “practice” at high turnover so you should incorporate some kind of speed in your schedule. Also, do you cross train? Any kind of strength training will benefit your running big time so you should consider that.

[MsFickle Graduate10 in reply to Irishprincess]

Thank you for your advice maybe I will try shorter run to see how I do ? I keep blaming my age but I am sure older people can run fast lol 😅

[Irishprincess Graduate10]

Btw I also want to say that you’ve done brilliantly to keep running two years after graduating. That in itself is a huge achievement as so many seem to fall away after graduation.

I know goals are important to us on a personal level and you’ll get there with the 30 thing but be very proud of what you’re doing now, it’s very special 🙂

[MsFickle Graduate10 in reply to Irishprincess]

Thank you I run because I love it and it helps keep my weight down - it’s just my bugbear x 😅

[lexi6 Graduate10]

Please don’t be deflated Heartlesstroll, I would be so happy with a time and pace like yours, you’re really fast in my world 😂I know I’ll never be able to run 5k in 30 minutes, never, ever! but I’m getting such joy and pleasure now from my running (once I let my high expectations go). Irishprincess has some really good tips there. You can do it 👍

[MsFickle Graduate10 in reply to lexi6]

Yes I know what you mean I love the feeling once I completed my run - I am bonkers I even ran everyday on my recent holiday even though it was boiling I only managed 3-4 - but I was chuffed 😂

[Snuffy_T Graduate10]

Do you go to park runs ? I'm so much faster in a parkrun. Still cant do it in 30 mins though. But I'm not bothered. As I'm just glad I'm still running..! Theres something about the group running which just makes me push myself a bit harder. Well done for 2 years of running. Your amazing don't forget it

[MsFickle Graduate10 in reply to Snuffy_T]

Never done a park run sounds silly but I don’t like running with anyone but me 😂. It doesn’t inspire me to compete I just feel failure as I’m not as fast hate being overtaken x

[limberlou Graduate10 in reply to MsFickle]

I’m the same. I managed 39 mins at my only ParkRun. I’ve done 37:42 but never any faster but I can run for 10 miles now so I’ve decided I’m a distance runner not a speed runner 🤣

I’m 66 and just pleased I can run. Been running about 18 months

[MsFickle Graduate10 in reply to limberlou]

Oh wow thank you pleased I’m not the only one who is not keen on park runs - I can run 10 k well I’ve done it twice lol

[limberlou Graduate10 in reply to MsFickle]

Yeah the one ParkRun I did I came 158 out of 168 and just wanted to cry. It was too hot ( I like to run early when it’s cool), and I didn’t like the bunched up start, couldn’t get into my stride and was really demotivated. Then my daughter pointed out that I was second in my age group ( of females anyway) so I didn’t feel so bad. But I much prefer to run on my own.

It’s my time then and there’s just me in my head trotting along happily- looking at nature. And sweating profusely but hey... you can’t have everything. 🤣

[UpTheStanley Graduate10 in reply to MsFickle]

I hear what you say, but if you came to my parkrun, started at the back and ran at that pace, you would overtake nearly a quarter of the field!😀

[roseabi]

Hi! Sorry to hear you've been feeling down, but there's no need!

To get your sub-30 minute 5k you will need to push yourself. I have been checking you out on Strava and it appears to me that you are running mostly at the same pace - as Irishprincess suggests, you need to start mixing it up with some different paces.

For a 30 minute 5k you need to be running at an average pace of 6 min/km. You will be best off building up to this quite gradually, so I suggest you start off by looking for a pace just a little faster than 7 min/km, say 6:55 - 6:59 min/km (just to get below 7!). First off you will need to figure out how that would feel!

What is it like for you when you are running at your usual pace of around 7:20 -7:30? Is it easy or more difficult? How hard is it to breathe? Do you feel as though you could have a conversation?

I suggest that you get a simple timer app for your phone (e.g. apps.apple.com/gb/app/inter... and set it for a single interval of 15 minutes, followed by another of just 1 minute. Head off on one of your 3 km routes and start the timer app. Run the first 15 minutes at a pace that feels easy for you. When the timer beeps for the 1 minute interval, increase your pace so you are pushing yourself much harder, but try to keep in mind that you need to maintain it for the whole minute. When the minute is up, return to your easy pace for the rest of your run.

When you're back home, have a look at Strava to see how your pace changed during that 1 minute interval, and make some notes about how you felt: How heavy did your breathing get? How did each part of your body respond to the effort?

Keep trying this for a couple of weeks, and see if you can start to run longer intervals. Alternate fast and slow intervals. Ditch the timer and dare yourself to run faster between sets of landmarks, e.g. from that litter bin to that tree etc. Have fun with it!😊😊😊

You will find different paces for different distances, and I would like to further suggest that you think about running longer distances also - if you have the time and the inclination of course! Long slow runs are amazing for increasing your fitness, and you will very probably start to notice your 5k runs get faster as a result of doing them.

Enjoy your running xxx

[MsFickle Graduate10 in reply to roseabi]

Thank you I will certainly look at doing this I’m not particularly breathless but very sweaty so I know I’ve done a bit x

[roseabi in reply to MsFickle]

That's great! If you are not too out of breath you have plenty of room to push yourself 😊😊😊

[SpanishShuffle Graduate10]

You love running and enjoy your runs. There is nothing in the rule book that says you have to run 5k in under a certain time. Just run for fun. Enjoy your surroundings and the outdoors. If one day you feel you have that little bit extra to give go for it.

Don't let the numbers spoil your enjoyment.

😉👍

[Julia187 Graduate10]

I don’t have have any advice but you’ve doing amazingly, I really hope I’m still running 2 years post graduation!

[Oldfloss Administrator 60minGraduate]

Irishprincess has said it all..and age really is just a number.. if it is something..that you have just got to achieve.. then the long slow runs are what builds everything up..stamina strength and distance...and if you are lucky ..speed... You have come so far...be proud...and don't let the desire for a 30 minute 5K mar the joy of your running

[Wizziewood Graduate10]

Thank you for your interesting post.

I am in much the same situation as you so I can’t offer much help. I have increased my distance, I regularly run more than 5k but my Parkrun time is still over 30mins.

Generally I’m not particularly competitive but I’m finding that I’m quite disappointed when the Parkrun results come through and yet again nothing’s changed.

The replies to your post are very interesting so hopefully we can both benefit from the advice.

Coincidentally, I did the 5k+ Speed podcast this morning which is the first time I’ve run intervals so perhaps you could give that a try.

Good luck, I’ll be thinking of you!