I CAN run slowly!!

Today I did one of the most satisfying, but challenging and tiring, 5Ks so far -- at around half the speed of my PB of 34 minutes -- that is 5k's in 60 minutes.

What is he taking about?? - I hear you say. Well today I was the "tailrunner" at my local Parkrun. I started way behind everybody else - and soon discovered that the slowest "runners" today were indeed walkers - one of whom had very recently had a baby. So they were out for a chatty 5K stroll- which is their right :) So, wearing running shoes which are not very good for walking ( almost no heel support) , I decided I would jog along behind them as they walked. Turns out they walked quite slow -- around 12 minutes per klm - so I jogged behind them using quickish and smallish steps , the whole 5K. I have previously told my wife that I wouldn't take a sweat towel because I would probably walk most of the way -- but as it turned out this "run" was quite a tough workout. It was very difficult to continue to run at that very slow pace -- but I did it. During the run, I noticed that my breathing was almost normal, I could easily talk -- but the strain on my leg muscles was considerable.

Most training plans for longer runs (even 5K training plans) often call for "long" runs at paces up to 2 minutes per klm slower than race pace. - and I have never really been able to do this , and mostly I do train at paces which are a bit too fast (no injuries yet but the potential is there) . But today this situation forced me to run very slowly - it felt right and I am going to use it once per week to increase distance and time (on my feet) to build endurance.

Last edited by

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

11 Replies

oldest โ€ข newest
  • Very thought provoking as usual Bazza - and not an easy thing to do unless you have someone who dictates that pace with you. I bet you will feel it in your legs afterwards!

  • Yes, I've just done what I would describe as my first "easy" run, and think I normally run too fast.

  • I did something similar running a 10k with a first timer - it is SO hard on the legs, but weirdly feels good elsewhere! Definitely good practice and really does re- inforce just how much progress has been made since starting this running lark!

  • I agree, it is hard to take the pace down. I keep trying to run the first half of a 10k slower than the second but it always ends up the other way around.

  • Fascinating! Great post - and thanks for being a tail runner too. :)

  • This is very interesting. I too am a "fast" runner 5K PB 25:12. However, I am now getting niggles in my knee. I also have a 10K coming up but I am wiped out at 8K. I have tried to run slower but it feels weird!

  • Then stop and walk for a short while!!!!!!! :)

  • Haha! Sounds simple doesn't but I am obsessed with getting PBs

  • *it

  • Hmm - well if you are "wiped out" at 8k in a 10 k race, it doesn't sound to me like your current race strategy is working and therefore not likely to result in a PB??? :) Possibly time for a rethink. What makes you think that some walking will not result in a PB???

  • love all your responses you talk so much sense and logic!!!

You may also like...