Hi Smile23. I'm very slow, but was slower when I finished c25k I used a garmin plan to get faster over 5k after my c25k plan, I didn't feel much faster to be honest, but it made 5k much easier. Then I did Juju's plan to go up to 10k, I think it was ok, but I was using what I learned in the garmin plan and doing faster runs in the short run days. I did feel some progress there. Then I started a garmin plan with Amy, and that made a big difference. Mid-plan with covid lockdown and other restrictions my plans changed and I change the garmin plan from 10k to HM, again with Amy. It worked really well for me to get me to the distance, I felt the progress every month...
I think 2 weeks is not much, most plans start quite easy, so maybe you need to give it a bit more time, but also garmin plans don't work for everyone, if you don't feel you are making progress, you might want to change coaches or try something else
I know I have improved so much and motivation is not the issue.
I get the theory of slowing down but it doesnt feel like i am running. I couldnt do the speed stepping stone podcast it was telling me to speed up to 150.
I feel that I am at a running transition and need to find my way x
Ooooooooh! This is really interesting and you'll hopefully get lots of tips from people far more experienced than I. Well done though on not lacking motivation and running because of all the benefits it gives (especially mental) you.
I think sometimes the array of cadence, heart rate, diet, form etc etc can be really overwhelming. For instance with cadence I've seen and read lots of articles and videos that point to to just run naturally rather than the hallowed 180 steps. The 10% rule of increasing runs too isn't for everyone. The very best way to run is to run without thinking and adopt and adapt the style that suits you. I've only been running under a year so can't offer you years of wisdom. I've researched loads and am always learning and I love it. Longer slower runs are ace though. Do you always stop at 5k or have you been longer? 3x a week should get you to 10k comfortably. One longer slower run with a shorter faster one then a run of hills/intervals or whatever you like will be plenty. People run/walk with the Jeff Galloway method or prefer the Maffetone way or the 80/20 principal. I believe at the moment 80% or thereabouts of all running should be slow but there has to be a speed element too somewhere.
Maybe I've confused you more? I run 3/4 times a week and just go with how I feel which for me works. If you feel strong one day then go to 7k and then again a few times then go for 10. It's all about how you feel.
Lots of people like the NRC app too which may help. I've never done a Garmin plan though because ultimately I do what I want to do when I want to do it.
Best of luck and let us know what you settle at. Experience gives you so many things to draw from so take what works for you.
Yeah i love the research and info. I havnt ran more than 6k but feel like somtimes i could run more especially on a sunday morning. I am being cautious because I dont want to over do it ! My problem is I always want to be better🤣
I think getting used to running slowly takes a while. I used to think I could never stick to HR zones 2/3. I remember thinking exactly that - I can't possibly run any slower. But you can! And it really helped me build up stamina for the longer runs. I'm quite slow so it's going to take me 90+ minutes to get to 10k but I now know I can do it. I also found the guided runs on the Nike Run Club app really useful but they're not for everyone. Good luck with it, it will happen for you 😃💪👍
I think over using Tech data for running at our level is a little OTT. Leave that stuff to the Top Tier Athletes and sports scientists. Run at a pace that you feel comfortable at for 5K. Get used to that for 3 runs per week. Then pick 1 of these runs and each week make it your long run adding 500 meters onto it. Over the course of steady progression you'll get to 10K. At that stage if you want to improve your pace do some 5K runs separated into intervals where you run faster, take a break and repeat. That's it. No need for Heart Rate Zones, Cadence etc.
I'm running 3.5 years now. I am absolutely no expert. But I went from 100 minute 10K to a 57 minute 10K and a 39 minute 5K to a 25:36 minutes 5K doing just that. I still don't have a clue about Heart Rate Zones or Cadence. All I care about is distance, time and average pace. Long slow runs build endurance and shorter faster runs builds speed. You need to mix them up so as your running 5K, Intervals and 10K's. But most of all have fun and enjoy.
What is fast for me is slow for someone else and visa versa. Each of us are different and have different personal goals. So don't compare. Your doing great, well done on all your progress and success so far.
Your post hit the spot with me. I have been tying must self up in knots as to what I should be doing and how fast I should be going, reading endless articles on cadence and heart rate zones and just landed up unsure. Abandoned all that and run for myself. Some runs are good, others not so good. One day I want to get to 10k but at a pace that I enjoy.
Think we are both in the same boat! Went for a run tonight dark wet miserable weather. Was shattered straight from work. Slow but did it. Wont go down as my finest!
It will come in time. It takes a few months to start building your running legs. Just keep getting out there, run consistently 3 times per week. But your right, do what suits you, run for you, and enjoy it. Don't compare yourself to others and be very proud of yourself.
As you have a new toy, it's only right to get your heart rate zones sorted out. This article is useful for setting the zones, even if you don't want to run to them:
I've tried 80:20 running but having Mrs Garmin constantly telling me my heart rate was too high got on my nerves and was spoiling my enjoyment of running. I might go back to it though because I feel it's my patience, not the technique that's failing. And do bear in mind, wrist based monitors aren't as accurate as chest ones.
As for all the other stats, they're interesting ( I particularly like being told I have a fitness age of 20, when I'm 60 🤣), but I don't change my habits or technique to improve them. If you want more accurate data, you must remember to input accurate personal data, height, weight age etc. A change in weight will make a difference to your VO2 max, for example.
I'm short, 4'11". My cadence comes out constantly at 179, but I've done nothing to regulate it, and I've no idea how taller runners get on. Personally, I'd be more concerned about getting a good running technique than worrying about my cadence.
I enjoy looking at the stats but for me the best thing about my Garmin is being able to download music on to it. I'm not sure 'serious' runners would approve. 😉
I am 5 “ and i am comfortable at170-180. Anything else feels wrong at the moment and I dont enjoy it. I am overweight can slowly and comfortably run5k and apparently have a fitness age of 78! Am taking that reading with a pinch of salt x
Just run 3 times per week, ideally 5K each time. Slow, fast, whatever, makes no difference for as long as you're running. Once you get comfortable with your 5K distance and can do it easily then try and move on to 10K.
Heart rate zonal training is a different business for those who train for marathons, ultras or very fast sprint times. They will pay attention to cadence, VO2max, calories in/out, hill training, intervals, tempo runs, etc, etc...... Don't stress over those things unless you decide that marathon training is how you will spend 5-6 days per week.
And remember, slow makes you stronger and the stronger you become your pace will naturally speed up. Simply enjoy yourself.
I write blogs addressing many issues that new runners face and it all comes from my own peronal experience. You can visit me on runmrrun.com and hopefully will find many an answer.
Hello, it sounds to me like you are doing fine. However if your goal is to go faster then you could add in some interval sessions. Try the 'Speed' podcast, or another type of interval run, or hill repeats ( if you google, there are loads of ideas out there). However I would suggest taking it very carefully. Every injury I have ever had is when I pushed my speed. I haven't had an injury for over 2 years now, and I haven't got faster either, but I am happy with that. I suggest applying the 10% rule.
No I promise to be careful! I know i am never going to be speedy gonzales. Just want to make sure i am doing it right and not over stressing my body /cv system. I have already reassessed my goals. I realised 10k beginning of November was unrealistic 🤣🤣🤣(sounded great in my head!)
What i would say is be very patient . You are still new to running and with more running you get to be stronger each time. Just keep doing what you are and I'm sure the distance and pace will come naturally. I'm no expert as I've been running just over 2 years and for me it's only now I see all the hard work paying off. Good luck 👍
Ooh - isn’t it fun ! I’m about one month ahead of you (date of finishing C25k, new Garmin afterwards, etc !). I’ve had great fun trying to outwit it and get my fitness age down !! I found I needed to adjust the max heart rate somewhere in personal settings otherwise it uses an automatic one according to your age. It meant I was always running in my max HR zone because my actual max HR is higher - and so my overall fitness age was going the wrong way ! I think someone in this thread posted a useful article in this respect - how to work out your max HR.
Otherwise I find I’m following ju ju’s magic plan though in parallel I’m following a Garmin coach Greg 10K but they differ a bit and so I find myself preferring the freedom of the magic plan to be honest !
Enjoy your new toy ! But also, don’t take it too seriously 😜
Oh its greg i am following too. Yes i think i need to drop my max hr I know one method is 220-age(53) =167. My max running is lower than that 154 ish i think. Will have to figure it out 🤯
I don't have any tech apart from Strava on my phone, which I tend not to look at much, until the end. I've recently started getting concerned about not tracking heart rate etc and then remember that on my longer runs, as long as I can say a sentence out loud my heart is unlikely to explode!
I'm also slow - my best 5k was, I think, just under 38 mins, but mainly it's around 39 or 40. It varies - wind, rain, time of day, mood, terrain, so I think what the hell, just run. In the back of my mind are thoughts that I should aim for faster runs or beat my records. But what really matters to me is increasing distance, which I'm gradually doing as I want to run 10 miles. How exciting will that be! Ran up a few hills recently to build strength nd I also notice that my 10ks are as fast as my 5ks. So being strong is very motivating, whatever speed you're running at. Maybe just see what happens, keep it slow, or at a pace you feel is comfortable. Things will change, gradually. But ultimately, it's just about running
Hi smile 23 well done you ! I am slow - I completed c25k last year then did 10K and took part in a flat seafront 10K last year as soon as I graduated. I started last and came last but I did it! . I raised money for my local Hospice too. I’d do it again and as they say slow and steady wins the race! I nearly backed out at the starting line as was so nervous. The sweepers encouraged me And crossing the finishing line I got a big cheer ! I posted on this forum and the congratulations I got were amazing . I’m not much faster but I’m a ‘runner’ . Something I never thought I’d achieve! Keep uo the good work ! We are proud of you! 😘
Thank you so much. I raised £250 for race for life 5k and aim to raise money for the poppy appeal! They are virtual but i guess i would be at the back too😁everyone on this forum is so supportive. It restores faith x
I embraced slower running from the get-go. I’ve been running since June 2018 and whereas I’ve definitely “sped” up (for me, it’s all relative!) I’m still not naturally quick by any means, but my stamina has improved exponentially and I’ve been known to run continuously for 3 hours plus (my first HM!). I’ve improved on that time since, but I put that down to more miles in my legs and this year I’ve run faster than I ever have - again, all relative.
My cadence is naturally between 175-185 on most of my runs but my HR is naturally very low (just me, not because I’m super fit). For example, my resting HR is often in the 30’s.
So don’t get hung up on stats as we’re all so different. Sure they’re useful, but most of all keep running enjoyable and run your way. 🥰
HILL running intervals I am 73 and it's doing wonders for me according to my Garmin I am 49. My hill is .56k with am elevation of 30 meters. My main problem is my naysayering mind and that my fitness did not come back in 10 weeks.
I graduated C25K on 2 August so I’m about three weeks ahead of you. I also treated myself to a Garmin at the time. I was interested in the Phil Maffetone training and decided to try it. Max HR for me was 108! (180- age of 62 then minus another 10 for medication/heart disease.) I have to say it worked brilliantly and I first ran 10km on 9 September. That wasn’t planned but the pace and weather were just perfect so I just kept going.
I’m sticking with that method and the Garmin stats confirm that it’s working. I now run 5k twice a week and 10k once a week. The rest days in between are VERY important.
Hi Smile23. I think you'll find there are a lot of people who are running at your speed or slower. Of course there are those who are much faster - I ran a challenge with my son-in-law earlier this year where he did two 5k laps to my one lap. But I finished first by a good minute so I consider myself the winner 😂😂.
However, there are all those who can't even get off the couch. So we're fast!
I'm working my way through the magic plans - currently on the second (distance) one and got to 8k. And little by little I'm getting fractionally faster - my 8k was faster than my 5k earlier this year.
So my advice is not to push yourself too hard and follow a safe plan and you should slowly improve and stay injury free.
Firstly congratulations on your achievements. The watches can be fun and I have found them really useful. Getting the zones right seems to me to be the key. The formulas seem to work well for younger folk. I set my own max by running for 5k but running as fast as I could for the last 200m or so. I then set that rate as my max. Resting heart rate is measured by the watch anyway. If you plug those numbers in then the zones seem to work. Since then I have learned to listen better to my body. Some of the most enjoyable runs have been slow and steady whilst lost in my own thoughts. Risk of injury much lower and stamina increases. Above all enjoy you new hobby!
Well done you i would say if you were not trying to steal my crown for the slowest runner since running began, sounds like you're doing OK to me i graduated in June and like you from nowhere and 5k and 45 min, I'm happy to run for 25 to 30 min twice a week now with lots of badminton in between if you want more then either run faster little by little and or for longer little by little but we'll done you are doing great keep it up 🙃
I totally relate. My cadence is also around 170, and pace slow. Logically speaking I figured out my stride must be very short. But I didn't know why as I am 6' with long legs.
Long story short, my new physio put me on the treadmill Friday and saw two things shortening my stride. 1. I strike fine but sort of plop the rest of my foot down. And then pick up my foot while still relatively flexed - very inefficient. 2. My core is not rotating enough, or evenly. I went to him primarily to sort out a shoulder injury. Core rotation propels us further apparently.
So this morning I went for a short 3k run and paid attention to my feet. Tried to make sure I was allowing my feet to go through the full range of motion. The fronts of my ankles tired very quickly. And I gained 10cm in stride length!! So ankle strengthening will be key I think to lengthening my stride. That and sorting out the rotation issues as much as possible (given extant arthritis). Plus retraining my brain to use my feet properly.
Maybe something else for you, but given cadence and pace, the length of your stride must be relatively short for one reason or another.
But you know, the more we run, the stronger the various bits of our bodies will be, and the faster we will run without trying 😁🏃♀️
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I used a garmin plan to get faster over 5k after my c25k plan, I didn't feel much faster to be honest, but it made 5k much easier. Then I did Juju's plan to go up to 10k, I think it was ok, but I was using what I learned in the garmin plan and doing faster runs in the short run days. I did feel some progress there. Then I started a garmin plan with Amy, and that made a big difference. Mid-plan with covid lockdown and other restrictions my plans changed and I change the garmin plan from 10k to HM, again with Amy. It worked really well for me to get me to the distance, I felt the progress every month... 
You CAN run TOO slow!
It's not how hard you fall...
Good things happen when you least expect it!
When you have a stubborn streak
How do you schedule running like a pro? 😇🏃♀️ 🏃♀️
