Have got solidly back into running 3 times a week again after a couple of gaps due to being on holiday, but my times are still consistently not improving. Want to now increase my distance but not sure if I should try to get a better 5k speed first?
It is quite disappointing that I can't get faster as I used to be a lot better, wondering if getting pneumonia 5 years ago has killed my fitness potential! 😣 Or I could just blame all the mud everywhere!
You can increase pace and distance over the same time period. A weekly diet of one short quicker run ( maybe with intervals) a 5k run( which could be a Park run) and a longer slower run each week; jujus10k plan really. just make sure that your leg strength keeps pace with the additional demand.👍
I would love to try park run but am too scared! I will look up the JuJu plan as I have seen that mentioned elsewhere, I like a bit of structure! 😄
I was scared about Park runs. When I finally plucked up courage it was great. Everybody was so friendly. Just go for it 👍
I am worried I will be too slow for park runs, but it would be a lot less muddy than my normal running areas! There are quite a few near me, might try to see if someone from work (a few people in my office do running) wants to come with me!
Good plan👍
It takes time to be faster. To be faster you need to be stronger soou have to build up to it by slow running and observing your non-run days. You build up your lung power to, as you go.
Slow running up hills is good practice and helps build lung power, and everything else too
Be patient and you'll get there. Good luck!
I have been tempted to run on rest days but not done it yet! Hills sound good, there are plenty of hilly routes I can try where I run 😄
Just keep the speed down. Get there gently and carefully. Slow running and rest days build legs. Enjoy your runs. Going slowly gives you time to take it all in. Pick a scenic route
Luckily it is scenic where I run, I get quite distracted by the views 😄
Sounds like sound advice in other posts. Build up slowly and make reasonable expectations, if nothing else running teaches us patience. Happy running
All I can do is keep going and see what happens I suppose! 😅
Looking at your profile you joined the forum in june, if you only started c25k about that time then you e only had 4 months over which you've been building time. Running takes time, lots. One thing I've really taken from this running lark is patience - lots of patience. Relax and aim for enjoyment. Happy running
Yes I should be more patient perhaps! 😄
Slowly but surely I just takes time. Try running for longer, maybe the juju plan to improve shorter runs and just keep running. Improvements will come.
If your usual routes are off road you simply cannot expect to be as fast as road runners. This is part of the problem comparing times, unless you're comparing like for like: terrain, age, weight, experience... it's a total waste of time.
You don't say how "slow" you actually are.
Some runners are fast, some are slower but can go for much, much longer. In some ways you need to decide what you want. I'll never be a sprinter, it just doesn't appeal but I learned early on I can go for hours and hours and that to me is much more valuable.
It's still such early days, you've forgotten how far you've come. Patience grasshopper 👍🏻😉
Yes my usual routes are very off road, I run on a boggy/sandy heath! I don't run on the road because of the impact, the mud and sand is softer (I have a few old injuries) 🤣
When I finished couch to 5k my time was around 36.something minutes, my last 4 runs have been between 37-39 minutes, I had to change the route because of mud so I have to go through more gates now, but I wouldn't have thought that would make that much difference, but there is a lot of mud so it might just be that!
I am mainly comparing my times to when I used to run (when I could do 5k in about 30-32 minutes) rather than with anyone else, I don't have a clue what is 'good'! 😄😄😄
37 to 39 is very respectable for off road. If you want a boost drive to somewhere flat and easy and do a 5k, you'll be very buoyed by how much easier it is. Mud, gates, soggy fields, all slow you down, and rightly so or you'll turn an ankle on uneven ground.
Redefine your runs by those that feel good as opposed to a timer. That's what counts after all 👍🏻😉
Someone in my office has just said he will do a park run with me, the nearest ones are flat and not too muddy so might try one! 😄 It would be interesting to compare!
You're doing so well sticking to 3 times a week in this weather wyrdwolf ...those gremlins can easily make it much more appealing to stay indoors and avoid all the mud, wind and rain but the determination we have as runners keeps us going out there searching for that feeling of achievement...no matter how fast or slow we achieve it. I find that intervals work for me, you can find them on the NHS podcasts but as long as you're running at a comfortable pace and not huffing and puffing you're doing the right thing. Have a go at some of the podcasts you might find you enjoy them, mixing up runs helps keep it interesting.
I quite like running in the rain luckily as I find it cools me down (and don't mind the mud as long as I don't make a mess of the floor I just hoovered like I did yesterday coming back in 🤣🤣🤣)!
I have been making a special effort to do 3 runs a week as I am usually stuck at a desk on a computer it is my only exercise except gardening!
Another slow 5k
Still waiting!
A happy slow one
Slow and steady
