Getting slower??

[Cantersmum]

I completed 0to5k on 24 July. Since then I have been doing consolidation runs of 30 mins. I am not aiming to get faster / longer at the moment - following advice of just maintaining 3x30 mins runs a week for 3 weeks. But my pace seems to be getting slower each run. My W9R3 pace was 7.10/km and since then each run has been getting a bit slower so today’s was 7.35 and I found it really hard!! Has anyone else found this and am I doing anything wrong?? Thank you v much

[Tasha99 Graduate10]

No it’s normal. I think the heat can slow you down. Are you still warming up as your body takes a few minutes to get into a run so if you’re not, it could be that.

Omg I’ve just realised you only graduated 2 weeks ago - try not to over think it. If you do want to pick up pace, try hills and building up distance a bit. Your pace will naturally increase.

[Cantersmum in reply to Tasha99]

Thank you. That’s really helpful. Just need to be patient (never been my strongest asset!) 😂

[Dexy5 Graduate10]

As Tasha says , don’t worry too much at this stage, as you progress after consolidation you will find you move on again.

Also, the weather is slowing us all down!

[Oldfloss Administrator Graduate10]

Try mixing the runs up... 30 minutes yes, but some shorter and some longer... see where you get to runs. It is the steady and slow relaxed longer runs that build everything up...strength, stamina and eventually, distance and speed...

New routes too... they shake things up a tad...just relax.. C25K was just the beginning, and you are doing wonderfully!

So now... slow down, relax and let it evolve

[Buddy34 Graduate10]

You are doing great. I had a few doubts recently like , why was I getting out of breath I've been running for 10 months and as of today I'm pushing myself too hard and expecting too much. I put a post up this morning before my run and seeing it in words must have helped , l slowed down thought more about my breathing and it worked . Just keep doing what you are and then maybe find a new route just to keep your running interesting . Good luck 😊

[Natman80 Graduate10]

Was exactly the same on graduating couch to 5k and while it's a bit annoying, I wouldn't stress about it- try a new route or a few shorter faster runs. The 10k magic plan is amazing if you need a new challenge or if you want to stick to 5k try out the intervals listed in the plan which are great for increasing pace

[Cantersmum]

Thank you everyone. Your encouragements are really appreciated. The 10K magic plan sounds great and might try that in a few weeks. Meanwhile the interval plan looks fun to try. Will keep going 😊