Advice on Pace

[AlysP]

I graduated from C25k a month ago and continue to love running. I am doing about 3 runs a week between 3 and 5.5k. I now want to extend the runs and increase fitness. I did have sore knees for a while but they seem to have got over it so I can now start doing longer runs using the magic plan. My question is on pace. My latest paces range from 6.08mins /k on a short 3km run, to 7mins/k on a 5.5 km run. When I extend to 6k and beyond should I go slower or keep at the 5.5k pace? Also, is it a good idea to continue to push it on one short run per week to increase fitness (as I do) or is that a bad idea? Any advice much appreciated 😀

[Dexy5 Graduate10]

Hello AlysP, the magic plan is really good as it is so flexible. When I have done it (on 2 previous occasions) my fast run was parkrun 5k on a Saturday, one slow extending distance run (my pace was about 1:00 slower than parkrun speed). With the short run you can do something like jogrunsprint, or try some inclines, or just run a slow recovery run -your choice. Feel free to have more than 1 rest day if needed.

Have fun - I’ll be joining you again soon.

[AlysP Graduate10 in reply to Dexy5]

Thanks Dexy that’s really helpful!! Like the idea of jogrunsprint too!! It makes total sense. Thanks again 😀

[Dexy5 Graduate10 in reply to AlysP]

It’s in apple App Store, I’ve set up 5 x 30 Sec jog, 20sec run, 10 Sec sprint, 3 min walking break then repeat. I am sure there are other versions too.

[AlysP Graduate10 in reply to Dexy5]

Thanks Dexy!! I will download it now😀😀

[Dexy5 Graduate10 in reply to AlysP]

I forgot to say, it’s best to warm up a little first. Do let us know how you get on.

[AlysP Graduate10 in reply to Dexy5]

I will!! just downloaded it😀

[Speedy60 Graduate10]

Agree with Dexy5, but just to add, those inclines can really make a difference to your strength and stamina. 👍

[AlysP Graduate10 in reply to Speedy60]

Ah thank you! There is an uphill stretch in my runs (well an incline being in Suffolk😂) and I think it’s getting me fitter faster, as well as being something nice to run down towards the end!! There is another little upHill I don’t go up as it’s literally right at the end of the off road runs (so I go up another track) but perhaps now is the time to incorporate it!! Ending a run uphill isn’t my idea of fun but I know it would be good for me if I want to get fitter😀😀

[Speedy60 Graduate10 in reply to AlysP]

I absolutely hate hills! I live by the Bristol channel. During couch to 5k I ran all on the flat, but we do have some horrible hills (they're actually an outcrop of the Mendips). A few months ago I set myself a challenge to conquer not the steepest, but the longest.

It took me a while, but what a difference it's made to my running. I'm sure it's that that's enabled me to run longer and longer distances.

Happy running 👍

[damienair Administrator]

All the advice above is perfect. Don’t worry at all about pace. Just run at a nice comfortable pace and get to 10K.

I ran slow to get to 10K. I then started doing a 5K interval runs on a Tuesday, 5K Tempo runs on Thursdays, parkrun on Saturday mornings and a nice gentle 10K run on Sunday mornings. As my 5K pace and finish times improved I naturally started to get more comfortable running 10K faster. Over time, very gradually, I managed to knock 10 mins off my 5K times and 20 mins off my 10K finish times. Pace comes with patience, perseverance and time.

By the way, I’m a long way off those PB times from last summer. I’m now in the same boat as you. I’m running 3 years now. I mainly run 5K , but I too am going to start back up building to 10K again. Very slowly.

Damien

[AlysP Graduate10 in reply to damienair]

Thanks Damien- very helpful. 10k would be a real achievement for me. I am in the same boat as you with a loss of fitness- but with cycling- a year ago I did the Prudential 100 (miles) for the 3rd year. I was pretty fit!! This year I just have not cycled much at all so giving running a go- and loving it!!! Running seems much more injury prone though so thought I should get some advice from you experts on here 😀😀

[damienair Administrator in reply to AlysP]

If you have the right shoes and socks you should stay injury free. Warm up correctly, and cool down correctly. Do a few different stretches after every run and you’ll be fine. Listen to your body, if you start to feel a niggle don’t run through it. Stop and take a break for a few days. Niggles will turn into injuries if you push through them. Good luck. Just build it all up bit by bit. Your previous fitness will come back fast.

Damien

[AlysP Graduate10 in reply to damienair]

Thanks Damien 😀

[Grannyhugs Graduate10]

I slowed down on my journey to 10k but mainly because I'd just bought a Garmin and my heart rate at 6min/km freaked me out. Find a comfortable speed for you. I started hills after doing 10k and they really improved stamina and strength but goodness the glutes hurt if not stretched out. Best of luck. Happy running 🤗

[AlysP Graduate10 in reply to Grannyhugs]

Thank you!! I am thinking of getting a Garmin- my Fitbit versa is ok but nothing like a Garmin 😀

[Grannyhugs Graduate10 in reply to AlysP]

I love my garmin, I'm a numbers person. If you get one, take the Heart Rate zones with a pinch of salt - work out your own. Switch off the move alert - garmin doesnt like you sitting too long, even after running a 10k PB🤣🤗