Completed C25k about a month ago, ran 5K ok, now slower less far-help

[Lablove]

Seem to have lost my mo-jo ☹️

[Instructor57 Graduate10]

Did you check behind the couch ?

Sorry...

Seriously,

Have you been doing the same runs all the time ?

Try and mix things up a bit by doing a shorter run , say 3 to 3.5k picking up the speed a little , or make it a Fartlek run or something like that .

Then a 5k maybe at your usual pace then perhaps a little longer run at a slightly slower pace .

Or if you get bored then perhaps try different routes ?

Or the NRC app guided runs or even the Zombies run app can all add a little more interest to your runs !

[Lablove 60minGraduate in reply to Instructor57]

Thanks for your advice. I have a couple of routes which I run and run in reverse. I did try a shorter run on Monday so I’ll try and mix it up a bit. What is a Fartlek run? Julia

[Instructor57 Graduate10 in reply to Lablove]

Fartlek is Swedish , meaning speed play .Take a look here

runnersworld.com/uk/trainin...

[nowster Graduate10]

Here you go:

Mojo chewy sweets

[Lablove 60minGraduate in reply to nowster]

😂now that’s a good thought! I remember those.

[LadyAlba]

My advice as a C25k graduate would be to stop measuring and just enjoy the running. I started off thinking that now I could run 5k that meant I had to run 5k every time and then got dispirited on those days when it was tough going. Now I just set off and run as much as I can do on that day. Sometimes it's a quick 3k, on other occasions I've kept going to 6k+ with little effort. Just try and make sure that you do one longer run every week, keep the others shorter, and perhaps a bit faster. Also vary your routes if you can. Turn left instead of right and see where you end up. I've got a patchwork of routes with lots of variation and I often don't know which way I'm going till I step out of the door. Good luck 😀

[Lablove 60minGraduate in reply to LadyAlba]

Thanks, that sounds like really sound advice.

[Lablove 60minGraduate in reply to LadyAlba]

Forgot to ask, do you use something like Strava which tells you how far you have gone? Mine gives me distance checks, maybe there is a way to switch it off?

[Lifluf Graduate10 in reply to Lablove]

There is a way to switch it off. I too would suggest you just relax and enjoy. Look around you and appreciate your environment, play some good music or an interesting podcast, don't force the pace. You can look forward to it as a bit of 'you time'.

When you get to that point you might feel like taking on a new challenge but there's no rush. Enjoy the journey.

[Lablove 60minGraduate in reply to Lifluf]

Thanks, I think I’m stressing myself out worrying (what’s to worry about!), that’s I’ve got this far and I’ll end up fizzling out…

[Lifluf Graduate10 in reply to Lablove]

You've done really well to get this far. Be proud of yourself. Now you need to find the enjoyment that will make you want to put on those running shoes. For some it's the challenge of the next step, or a chance to escape and switch off from life stresses but the speed and distance will improve by itself when you can relax into it. Good luck! You can do this.

[Lablove 60minGraduate in reply to Lifluf]

Thank you, looking forward to the enjoyment setting in!

[Ritmo]

Hopefully Parkrun will be back at the end of the month. I really recommend it for inspiration.

[LadyAlba]

I wear a fitbit charge 3 and then use MapMyRun on my phone to map the route and time taken. I do like to see how far I've gone and look at the elevations and pat myself on the back for getting up a hill without slowing down but really don't get too hung up about stats - I know for some people that is helpful but I am just happy to be able to get fit, run and enjoy it after several years of being a bit of a couch potato. I've also been able to shed the knee supports as my legs have got stronger which is another bonus.

[Lablove 60minGraduate in reply to LadyAlba]

Thank you.

[Lablove 60minGraduate in reply to LadyAlba]

Do you run continuously or walk occasionally to recover on longer runs? Sorry so many questions.

[johnm12 Graduate10]

Really, really important to enjoy it. You will get quicker and fitter almost without trying. Id recommend mixing things up. Run first km slow, second a bit quicker or try a different route or a couple of short runs in a week and then a bit longer one. Anything to keep you addicted! Maybe reward yourself with some new shoes or a shirt.

[Lablove 60minGraduate in reply to johnm12]

Thanks.