Running with the brakes on

[Blueboy5050]

Hi all, not sure what’s going on with me, I was running great, local hero on Strava..8 min mile. Finding it all good fun, all of a sudden I started slowing, so much so I’m only hitting 4.4 k in 30 min, I’ve got Afew twinges but no pain, just the normal stuff. This is why I haven’t taken up 10k plan, although I’m on the list, or maybe I’m bored and need a new challenge. Any thoughts.

[SlowLoris]

How far do you normally run in 30 minutes?

Strava Local Legend shows you ran the same segment more than anyone else. It's not to do with pace.

You might just need a rest. Consolidation and recovery are both parts of effective training.

[Blueboy5050 in reply to SlowLoris]

5k in 30 mins not the fastest but pretty steady on every run, I went out last night, thought I’d do a flat course, only managed 4.1k in 30mins, my right glute And hip Are slightly twinging, perhaps tome to get roller out

[SlowLoris in reply to Blueboy5050]

Sounds like a bit of extra rest will put it right. After that I think the 10K plan would be good for you IF you slow down a bit on the longer run. Going slower will make you faster.

Keep the quick stuff for short runs and races/PB attempts.

[Blueboy5050 in reply to SlowLoris]

Thank you, sounds like a plan,

[nowster Graduate10]

Have you ever tried deliberately running slower, eg. at a 4km in 30 mins pace?

[Blueboy5050 in reply to nowster]

No never, my ideal is to run sub 27 5k. But looks like I need distance and more training before I can tackle subs.

[nowster Graduate10 in reply to Blueboy5050]

Have you heard others here say "go slower to go faster"?

[Hidden]

This is actually pretty common. Pretty fast constant runs can be so hard to maintain and lose confidence. Like Loris says, go steadier as you'll increase speed by lots of longer, slower runs. You have to do it to see it but it really does work. My 5k best of 23.37 was thanks to lots of this training.

[Blueboy5050]

Thanks guys, guess I’m trying to go faster then my legs can carry me. I’m going to relax and slow down, maybe next year I’ll beat Mo Farah lol