snail pace

[jano56]

I am one of those oldies 60+, running further more often, but still stuck at 5k at a very slow pace - any tips?

[Gwyrdd 60minGraduate]

I am an oldie too(75).I can identify with that, I seem to be at the same pace as I was 2 months ago, but my endurance has definitely improved. (50 min on juju plan).For now, my plan is to continue with juju for 60min ( I hope to achieve that in about 5 weeks time),then see how far I run in that time and start at that point on jujus distance plan.

It sounds complicated, but my tip is to have a plan that suits you and then record your result in your diary. It might seem like ‘two steps forward one step back‘ at times, but I am told that any ‘off the sofa run’strengthens the legs. So tick off any run at all as a success. Hope this helps. Keep telling yourself that you are enjoying being out. Best wishes.

[jano56 in reply to Gwyrdd]

what is JuJu's 10k magic plan, is it an app? where can I find it?

[Gwyrdd 60minGraduate in reply to jano56]

No not an app. It is just a ‘list’ of what to do every week for 8 weeks ( must check that ). You have a choice of either time or distance. I chose time.

On Monday I run 20 min, 30 on Tuesday. The weekend is always a long run that gradually becomes longer(Mon and Wed remain the same). I did 44 min yesterday. Next Saturday and the following is 50. Eventually I hope to run 60 non stop. I may repeat some weeks.. I’ll see how it goes. In the beginning, I did think 20 min was a bit short( too proud of my week 9, I think), but no! It seems to work and I can use it to go faster(or not).Lazy me quite enjoys the idea of getting up to ‘It’s my 20 min day today’. I then look forward to the challenge at the end of the week.

Hope this helps. Just having a plan that suits you is a good idea. This one seems to suit me.. It gets me out anyway.

[jano56 in reply to Gwyrdd]

thanks!

[jano56 in reply to Gwyrdd]

hi, I've found the printable sheets, thanks.

[Grannyhugs Graduate10]

Tip 1 - stop thinking of yourself by age, that is young nowadays. Why do you think your pace is slow? Most runs we do, particularly in lockdown, are not races. Make sure you are enjoying your runs without the pressure of speed or distance. Rather than thinking I only ran 5k try thinking I managed to run for 50 minutes or whatever, certainly sounds far more positive. Try mixing up your distances, if you look at the start of the B210k program it has a real mix of 2 short and 1 longer run. Go out with a smile on your face, congratulate yourself and happy running 🤗

[jano56 in reply to Grannyhugs]

thank you for excellent advice! I'll try to act on it. 👍🏻

[Grannyhugs Graduate10 in reply to jano56]

🥰🤗👍