How do I push past 8k?

[Gailfcurry]

Last year, up until January 21, I was comfortably running 10k about once every month or six weeks. This year I am struggling to get past 8-8.5. Is this mindset? Any tips?

[Jools2020 Graduate10]

Sometimes, for various reasons, it’s possible to hit a wall. I have. My solution is to slow right down on my Saturday long runs. I started with a very slow 45 minute run. The following week, a 60 minute very slow run. I’ll increase gradually, just like I did soon after I graduated, but not focusing on pace or distance for the time being. Just time spent running. When I say slow, I’m talking about 9 minutes/km 😀

I do 2 other shorter runs in the week that are a bit faster ☺️

[Beatlesforever Graduate10]

What helps me when I get stuck like that is something that gives me structure. Like Jools says, mixing things up with shorter, faster runs and slower ones is good. I needed something to keep me 'accountable' (it's all in the mind!) so I started the NRC half marathon plan, just like I used the magic plan to help me move past the 30 minute runs after C25K and extend my distance to 10k.

[Gailfcurry in reply to Beatlesforever]

Thanks I was thinking about starting a challenge actually.

[Frizzbomb67 Graduate10 in reply to Gailfcurry]

Me too. I’m only aiming for 10 miles but am slowly following the HM plan till I get there. I’m enjoying it as I like the guided runs. There’s nothing quite like Coach Bennett telling you to keep going to keep you going 😂 The distance does step up pretty quickly though so I build myself an intermediate run in sometimes to bridge the gap.

[Slothgoesrunning Graduate10]

I was running 10k October last year - now struggle with 5k sometimes. Hormones (or lack of them) - if you happen to be a woman of a certain age- the fatigue and lack of energy can be dramatic and come on fast. I have taken solace that I can still run and have introduced ‘jeffing’ plus a be kind to yourself approach. Build up slowly again. I am sure you can do the same. Sorry I don’t have any specific training advice.

[Gailfcurry in reply to Slothgoesrunning]

Thank you - hormone fluctuations definitely are a part of it

[GoGo_JoJo Graduate10]

It's definitely mental. Your mind knows at which point you'll usually give in and just... stop.

Go somewhere new, or reverse your run so you don't get to that same place at the same stage.

Try not going by distance. Take the time it normally takes you to do 8k then add 10 mins and agree to run for that duration, regardless of distance. Then add 10 more. Turn off anything that beeps at 1k, or amend to beep at a longer interval, 3 or 5k.

Get stuck into an audiobook or podcast. Distract and divert 👍🏻😁

[cheekychipmunks Graduate10]

Yes, as the others have already said Gail, increase by tiny increments. Time is probably best as it’s too easy to get hung up on distance. You’ll get there without realising it. 😀

Going slowly is key too. Who knows, you might even feel able to up the pace a little at the end (and if you don’t, who cares?!) My runs are super super slow this week as it’s simply too hot, and for me, enjoying my running is essential. Hope you enjoy yours. 😀

[Birdlady64 Graduate10]

Copy what everyone else has said. Fatigue, mental, physical and emotional, hormones etc. Take it slow and build up gradually. Try mixing things up a bit. All of that.My running had to take a back seat for quite a while and I've been really struggling to get back into it and am still a ways off where I was back at the beginning of the year. I think the key is to just enjoy your running - try not to put yourself under too much pressure but just go out and run for the sake of running.

[CBDB Graduate10]

8k! A tricky distance. My experience? The 8k distance is jinxed… 😉🧙‍♀️

I have a tendency to train repeatedly up to 10k. As I reach 10k on one route, I then relax to shorter runs for a month or two. Then I choose a different route (hillier, shadier, etc), and train again going up to 10k.

I like that way of planning, however I swear the 8k distance is jinxed. Something happens in the weeks where I’ve reached 8k, and I swear every time it leaves me stranded at that distance for several weeks, if not months.

First time I hit 8k, icy weather over 2 weeks kept me from running at all. Back to 5k.

Second time reaching 8k I developed some knee niggles. Back to rest and then 6k and up.

Third time, work got in the way, again at my 8k distance. Back to 6k for a bit.

I am about to go up again, so we’ll see in ca 3 weeks when I hit 8k, again.

So I think it’s jinxed, as this would explain it all!

Hope you find a way of un-jinxing your 8k, or just stay in 8k and enjoy. 😆😃👍🏽🏃🏾🏃‍♀️

[Gailfcurry in reply to CBDB]

I love this 😁. It's definitely my head that's jinxing it though haha

[Maz1103 Graduate10]

Same for me. Did 10ks before Christmas but developed a knee niggle and haven't got past 7 or 8 since. I'm trying to run by heartrate at the moment because I needed something different. It's especially good in this heat because it has forced me to slow down and also knee is better. I'm hoping to eventually build up again.