Ran/Walked 5k today.

[almac30]

Don't really know where to begin here, but last week I completed Week 6 Run 3. Ran for 25 minutes non stop, and was delighted with that. Up to this point all my runs had been done on the treadmill, walking at 6.6km/hr and running at 8.6km/hr. In fact I ran during the 5 minute walk at the end and completed a 5k in 36:45.

Today, because it was so nice here, I decided to go to the local park for a run. first time running outside. Anyway after the 5 minute walk, I stared to run and didn't last that long. I was using Map My Run, but only to keep track of time. I managed to run for about 3 minutes before having to walk again. I decided to just wait until I felt like I could run again before trying to do so, and then when I realised Map My Run was recording distance, I ran for 200m and walked for 200m.

End result was 5k in 32:11.

Problem now is that I can run for 25 minutes non stop on a treadmill at 8.6km/hr, but can run/walk a 5k at a faster pace, but can't run at that pace for 25 minutes. Now when I go back to the gym to go on the treadmill, even if I can run for 25 minutes non stop it won't seem like the achievement it did last week.

Any suggestions as to what I should do now? Do I keep going for 25 minutes at 8.6km/hr or go back a few weeks and increase the speed?

Thanks in advance,

Alasdair

[rmnsuk Graduate]

doing a 5k 50% run/ 50% walk in 32:11 is fast (30minutes is 10km/hour). Faster than my first Parkrun which I finished without walking. 8.6km/hour continual running is much slower. This is much the same as I found, that I ran faster outside than on the treadmill "just because you/I can".

There is absolutely nothing wrong with doing run/walk, but if you want to run for 30 minutes you should slow down, significantly, outside.

[Lyndz7 Graduate]

Wow that's fast for a run/walk and well done it's a very good achievement!

I think you need to reflect on just how far you've come! You can run 25 minutes on a treadmill without stopping and run/walk a 5K in a very good time - I think that's pretty good going!! and you've got 2 weeks still to go

I've only ever run outside and the trick to start with is definitely run slow!! The more you get use to it then you can work on the speed.

The more you run outside the more you'll get use to it and you'll soon build it up

[Coddfish Graduate]

Looking at your timings, I think you must be running much faster than you imagine outside. It really is nicer outside, you just need to find a way to slow down. It's being able to run continuously that matters, not how fast you go or how much distance you travel. Good luck.

[almac30]

I've just looked at Map My Run on my PC rather than the app, and it shows that when I was running, I was peaking at about 4:40min/km which if I can do my sums right is about 13.6km/hr.

No wonder I couldn't maintain this pace for more than about 3 minutes. I really didn't think I was running that fast. I need to learn how to pace myself better if running outside.

For now, it's back to the treadmill, after a couple of days rest. Next time I run outside I'll pay more attention to the pace rather than the time.