Good and Ban news about my 10K run

Last week our running group decided to go for a 10K run (2k more than I have run before) and on a route I was not familiar with. Two of the girls that run this route went up front as pacers. After finishing with no real difficulties I did doubt the distance so did a solo run on the same route today whilst using a tracking app.

The good news is that it is a 10K route, the bad news is I had to walk the last bit as I was totally knackered!!!

I thought I had slowed down and was at a steady pace but obviously not. I think I started slow but then as the run progressed reverted to my normal 5K speed as I stopped concentrating.

I have only in the last few weeks managed my to run all of my 8K route and I think that is more due to increased fitness rather than managing my running technique.

Any tips on how to regulate my pace? One of tour group suggested listening to music with a slower beat but the music I listen to at the moment is varied so I am not sure that will help.

[Grannyhugs Graduate10]

Well done on your runs. As you were only up to 8k, then did a 10with your group, don’t feel despondent at not repeating the 10k within the week. It’s a lot to ask of yourself. Do a mix of lengths for your next few runs then in a few weeks try the 10 again. You can and will do it. Happy running 🤗

[Jennyhare]

I would strongly recommend using a heart rate monitor. The chest strap ones are the most accurate and they're cheaper than the wrist ones. Then you will need to figure your maximum heart rate. You can use a formula like 220 minus your age but this needs some fine tuning. I would combine this with "perceived effort". In short, good training for distance running is about building up your aerobic base.

For this you need to do a lot of your running in Zone 2 (60-70% of you maximum heart rate) - or a pace where you can hold a conversation, or breath through your nose. This slows most people down, but in time you WILL increase speed and endurance. This changed everything for me. Loads about this on Youtube.