Week7 and I seem to be getting slower.

[turnturtle]

I am getting dispirited. I imagined myself steadily improving without week by week until by Week 9 I was running at least a 7min/K pace. Instead, I seem to have plateaued at just over 8 mins. Today, on the treadmill it was 8.3. I find running for 25 minutes no problem-I just can't seem to go any faster without getting seriously out of breath. I am competitive. I need to beat myself! Is it just that in your sixties improvement takes longer, or is this it? Am I over the hill? Surely not! Any tips?

[crox Graduate]

Think the main thing is not to get dressed about it. It's not the time of year for pb's, just relax and enjoy your runs.

You could experiment, run further trying to maintain your current speed, mixed with shorter faster runs and interval runs where you alternate between fast and slow.

[turnturtle Graduate]

Thanks Crox. That's a really good idea. I can run at a decent pace. I just can't keep it up for long, but interval runs seem a good idea. Experimenting also seems sensible. We all come to this programme from different places and maybe have to adjust the programme to suit ourselves. I have only been running for six weeks after all. I never ran in my life before (apart from feeble annual attempts in the compulsory school sports days) and I am no spring chicken so maybe I have to rein in my dreams a bit and, as you say, stop getting stressed

[runningnotwalking Graduate]

As you are on week 7 I suspect you are at or just past the consolidating stage where you consolidate the gains you've made so far in the program. It's not so much about speed at this stage, more about completing the 9 weeks and graduating.

Once you've made it there are interval podcasts to help you improve your speed if you want to but you may find that it starts to come naturally anyway.

Keep going and I'm sure you'll get there

[caj62 Graduate]

My advise, for what it is worth, is to concentrate on completing the 9 weeks first, without beating yourself up about your speed. Once you have got that out of the way, you could try doing intervals for one of your runs in the week. You have achieved so much, it would be a shame not to feel proud of yourself!

[turnturtle Graduate in reply to caj62]

Thanks caj62. Wise words. I will try to stop being such an an over-achiever. I blame my mother

[MumOnTheRun Graduate]

Week 4 run 3 was my fastest (around 7min/km even with walking intervals). By week 7 I felt just like you do and I was frustrated that I seemed to be getting slower and slower. I graduated 6 months ago and my speed still isn't back at those week 4 highs, but I've finally stopped beating myself up about it. I tried the speed podcast, and although I enjoyed it and found it great for getting a comfortable rhythm going, it didn't seem to translate into faster running overall.

I did read that to increase speed you need to run more miles. For now I am satisfied to just keep running regularly and hope that the more kms I run the more my speed will increase.

[turnturtle Graduate in reply to MumOnTheRun]

I think I may have reached my limit with my speed, which, as I was always last in the school races, is quite possible. I do really enjoy my running (outdoors anyway) and I feel SO much fitter and more alert (and happier!) since I started this plan, so I guess I have to realise that THAT is the point for me and not to be the fastest marathon granny on the planet.

[edqa233 Graduate]

I know how you feel, I am also competitive and a month after graduating I seem to be getting slower! At the moment I'm going to stop trying to speed up and concentrate on increasing my distance. It is a bit frustrating though! I blame the hills around here...

[cvgough Graduate]

On the plus side, running slower for longer is a good way of improving your aerobic fitness so that eventually you'll be able to run shorter distances faster.

[baronblaze]

I'm over 60 as well. A few years ago i had a major back operation as i could not walk more than 1/2 mile let alone run.

A couple of years after the operation I started running and my times have come down to 21 minutes for 5k. At first I struggled to run round the block then i was ecstatic to run 30 minutes without stopping. As i have become fitter my times have naturally improved. Some runs i do try and force the pace but you are not there yet. Concentrate on running and enjoying it the times will eventually improve. As mentioned above try some short runs and run slightly harder than you normally do.

Remember speed kills - it does hurt, so if you run hard at the beginning it will hurt for the rest of the run. If you run at your normal leisurely pace and think you have something left in the tank at the end try and push it then - it helps the fitness and SHOULD improve your times. The most important thing is to enjoy your running and your achievements. Times are only as important as you want them to be.

[turnturtle Graduate in reply to baronblaze]

That is so encouraging! 21 minutes for 5K !!! In my dreams... But maybe knowing what you've done I can carry on dreaming now. I will try and run for the pleasure of it these last two weeks of the programme and not attach too much importance to my times. I think you're right. I probably do start off too fast (especially on the treadmill, when it's harder to find your comfort pace). I'm going to do another outdoor run tomorrow weather permitting and take it easier on myself At least one advantage of being retired is that you can run in daylight hours!