Timings

[newrunner56]

I knocked a whole EIGHT SECONDS off my time this morning! But, it's still taking me 34.50 seconds to run 3 miles, and I don't seem to be getting any faster. I have downloaded the c25k+ podcasts... but I find I get stressed with the 1,2,3,4 beat. Any tips?

[crox Graduate]

Sign up for a 5km

Once a week, run 0.5 miles as fast as you can, walk 0.5 mile repeat over 3 miles...

Once a week run 4 miles

Once a week run 3 miles

Mix it up so your body doesn't get used to the same pace.

[newrunner56 Graduate in reply to crox]

Ah, that sounds a good idea - I have varied the route so that I don't get used to where I am (because I am inherently lazy!)

My husband also has said that I don't actually run, it's just jogging.... and that's why I don't get the speed, but I will certainly try your suggestions, thank you for taking the time to reply x

I have entered Race for Life which is on the 14th of this month, so do want to get a bit closer to the 30 mins. (and have ordered the obligatory pink t shirt!)

[crox Graduate in reply to newrunner56]

You'll be amazed how much having someone in front of you will spur you on

[newrunner56 Graduate in reply to crox]

Will let you know!!!

[Diamondwitch Graduate]

try doing W1R1, but jog the walking bits and properly run the jog bits. interval training, with laura, should speed you up. I'll warn you tho, I've tried it and it damn near killed me! lol.

[newrunner56 Graduate in reply to Diamondwitch]

will do, this is similar advice given by Crox, so will give it a go - I never thought before starting that I could ever finish week 1... now am carping about not going fast enough!!

And I can't believe how much I look forward to the run - I'm still doing every other day, and swimming on the other days, but want to run as well...

[sfb350 Graduate]

Interval training will certainly help and being in a race will make you push a bit harder so you'll probably get a quicker time anyway.

I spent a long time not really feeling that I was making much progress, partly due to injury. Taking part in the 5x50 challenge changed my focus a bit and during the challenge I knocked my parkrun time from 34:35 in February to 32:14 in May. Since the challenge I feel I've had a change mentally - I think the 5x50 got me used to pushing on when tired and I've been running for longer and for faster stretches. Last Saturday, I knocked more than 3 minutes off my parkrun time for a PB of 29:11. It was Bl**dy hard work and really was a matter of mind over body ! I'm convinced it's because I've learnt that just because it hurts a bit, doesn't mean I need to back off.

Interval training should help you learn how much you can push yourself and get yourself used to the faster paces. You won't necessarily see the results straight away - I was told to expect to reap the benefits after about 4 weeks but I guess it's a personal thing. Work hard but be patient and know when you need to ease off to avoid injury.

[newrunner56 Graduate in reply to sfb350]

It's good to know that other people get that feeling of not making progress - I'm proud of what I have achieved so far - I couldn't have run 300 yards back in February when I started the programme, and I still can't quite believe I can do 3 miles! I will certainly try the interval training, but as Race for Life is next week will probably wait until after that.

[sfb350 Graduate in reply to newrunner56]

Probably best to have an easy week in the run up for your race then - good luck x