So yesterday I did my first 60 minute run (see my shiny new badge). I had read stuff in the chat about doing long runs slower, in a lower heart rate zone, in order to speed up your shorter runs. So I ran my 60 mins slowly. I was very comfortable and could easily have had a conversation with someone all the way round (except maybe on those pesky hills). 2 things bother me, firstly, despite going slowly and not getting puffed, my heart rate was still high (average 159 bpm), so was it worth slowing down? Secondly, I am VERY competitive and even though I went slowly on purpose, I'm not happy that I only did 7K, when I had already done 7K twice in 50 minutes. I guess what I want to know is have I got it right? Should I be going slower on longer runs? Will that speed me up in some strange way? Or would I be better off doing the speed training for the 20 min runs (did it once - went right off Laura!!!). Or both?! I really want to get to 10K and I really want to speed up my 5K time. Any thoughts?
Thanks
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Lizcanrun
Graduate10
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It takes a long long time to speed up by going slow. Months. Your heart rate will eventually come down. It won’t happen on the first run. You need to be aiming for running in zone 3 for a month. Then you can introduce speed/tempo 20% of the week. Ideally 4 slow runs and one faster. It’s about building your aerobic base. Your heart rate is that high when you go slow as you need a better aerobic base. It works but a lot of people don’t have the patience for it. Eventually you’ll be able to go faster in a low heart rate zone. Google slow down to speed up. I recommend Matt Fitzgerald’s 80/20 running 👍🏽
I started running in April so I am still new to all this. I too am frustrated with my slow pace. I’m at about a 12:30-13 min mile. I have noticed as I’ve moved forward with the Magic Plan, especially after I hit 8k (where I stalled, quit, restarted), and then again after my 9k run, my pace on the run following those long runs was all of a sudden quite a bit faster! Even though I wasn’t trying for speed at all. I don’t run to heart rate, that’s just something that I casually notice afterwards, maybe I need to look at that, but for now I just run to effort. If I feel tired or out of breath I slow my pace.
Anyway my point is I wasn’t even trying for a better pace on those runs after my long run, it just happened! It isn’t consistent, my next couple runs went back to slower pace, but then another long run was followed by a faster shorter run without any conscious effort by me.
I’m trying to do intervals once a week now too, that’s also supposed to help with speed.
I second that naturally pace will come down - especially as beginners! I believe you can hit both your goals (10k, and faster 5k) at the same time - as you up your mileage and begin to run longer in some of your runs as well.
As you do run longer, the 5k does seem a lot smaller, and therefore will take up less relative energy, ie you can run faster. In general upping my mileage definitely helped me get faster - I didn't try for any HR level, or specific pace; but instead on running at a doable / easy pace. Funnily enough my long run today was at a faster pace than a long run a month ago which was 5k less! At the same perceived energy level, and running longer; I had increased my speed. I think this happened really from mileage.
You could also add in speedwork? I find this to be the most fun - aptly challenging, you feel strong and powerful, and it's known to really help pace
This article may interest you. Slow is the way to go, although I do feel like a fraud because I find the patience for it difficult. I'm not particularly competitive. My problem is that I don't find slow running much fun and that's all I run for. I get half way round and stop listening to my heart rate alert and let loose.
Hill reps are also good for stamina, and therefore speed. 👍
Slowing down does work, but as others have said it does take a while. I used to average about 6:10 a km but slowed this down to between 6:30-6:40km, which in itself took a lot of doing, as it felt all wrong to begin with. I’ve now been running at that slower pace for maybe five months and I have noticed my stamina greatly improve. I am following the Bridge to 10k magic plan, which is great, still a couple of weeks to go to complete it but already managed 10k. This was my second 10k but was 4 mins faster than the one I did before starting the plan. As the plan has a long run every week, building up to the 10k, it’s amazing how short the 5k runs seem in comparison now. I’ve also noticed that I seem to run these 5k’s between 2-3 minutes quicker, as I can maintain a faster pace for the shorter distance. Heart rates also differ between the two maybe 135 bpm for the long runs and 140-145 bpm for the faster. So, yes running slowly does work, but it takes time, reckon it was 6-8 weeks before I noticed the difference. So stick with it for a while and see how you get on with it. Look out for the next Magic Plan by Ju-Ju as that is a good plan to follow when you are ready to build up to 10k !
I slowed all my runs down to begin with for a few weeks, mainly because I was still doing 5k minimum each time. However if you are doing some shorter 20min runs there is no harm in running these at a quicker pace and keeping the slow runs for the 5+ distance.
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Not only did I run 7k again but I went on to 7.5k woohoo!
Accidental 9k
Getting slower!!
