Getting slower :( I want to go just a little bit faster.

[loubee33]

I graduated in July and have continued to run three times a week. In July I managed 26 miles, August 29 miles and so far this month I have run 20 miles already. Weirdly I seem to be getting slower . I started off today and I try and do my first mile comfortably and it was over 13 minutes so I did my second mile faster and still only managed 13 minutes. This was on a relatively flat route. In August I managed a park run in 37 minutes and that has a hill in it? What is going on? I want my speed to get better but to be honest I just like getting out and running and I have tried doing speed work etc and I did not enjoy it as much as just running. Any hints or tips?

[Hidden]

Here's the thing...

I think all recent graduates (me included) seem to worry about not getting "faster" after graduation... Here's what I think is going on...

1) We are all new to running so we haven't learned to pace properly yet

2) Our bodies are still adapting to running so things change

3) We need to "train" to be faster and it take a lot of time to notice

4) We all have limits... but in the beginning improvements are easier to see (it's harder to get a PB if you've been running for years and years, easier in the first 12 months!)

I think your experience is very normal... and we probably need to take a longer term view of improvements (ie. I almost guarantee you will be faster by quite a bit in a year)... However, here's what is working for me (or was until my ankle played up - grrr):

1) One easy 30 minute/5K run

2) One interval/hill session - 20-30 minutes

3) One long, easy run (slowly increasing from 5K at 10% per week)

Do that - VERY slowly - don't go too hard (trust me - injury sucks) but I suspect you'll see results... but you won't see them immediately and some weeks you'll think you're slower... I think you need to take a longer view of it...

[runningnearbeirut Graduate]

Be positive about your achievements and don't get obsessed by pace and pbs. Go for a run because you enjoy running and its benefits.

Follow Aussie's advice - he's right. Easy pace means you can talk while you're running.

And read this post from earlier today...healthunlocked.com/couchto5.... Lots of good comments on there.

[misswobble Graduate]

I got quicker eventually by running 3k's. Enjoyed them too

[Nerdio Graduate]

I reckon aussiegtc is right, you will get quicker in time, you just need to build up to it.

I found that I wasn't getting quicker, until I built up my stamina by running further, then I found could run a shorter distance quicker (similar effort if you see what I mean Long/Slow is like Short/Quick).

I have also read that a lot of long distance runners train at a pace a lot slower than there race pace (reduces the chance of injury for one thing). My HM running plan does just that. I need to run 7K tomorrow at a pace of 6:14 / km, which is worked out based on my PB for 5K of < 25 mins (ie just under 5:00/km). This is a slow pace for me, and I really have to relax and concentrate to keep the pace down. I know though that when I need to ramp up the distance the stamina will be there, and on race day I will be running further and quicker than my training.

Stick with it, and don't get hung up on it. You are running regularly, and that is the most important thing. Build it up slow but sure, and don't get injured.