I graduated last November and have been running 3 times a week since then. But my speed just never increases. Today I did 2 KM with Laura on C25K+ Speed - logging 10.45 minutes per KM - the same speed as I was doing on W2R1 when I was walking most of the way. I feel I can't even think about park run until I can go at at least 9 mins per K but I don't know how to get myself faster.
I keep rigidly to the beat on the speed runs, but I still can't 'run' much faster than I walk. I have tried to lengthen my stride to cover more ground. I am only running on flat roads so there's no obstacles stopping me. I'm just stuck going slowly and getting fed up with it. Is it just me???
OK - whine over!!!!
Written by
Stella1001
Graduate
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I don't have access to a treadmill but I see what you mean about hill sprints. I have been avoiding hills as I think I will be even slower - but I guess that it makes you stronger so you can run faster. Thanks!
When I want to go faster, I need music with 175 bpm or even 180 bpm, have you tried something like this? Don't go mad though, only one km to start with!
I find C25K+ podcasts sloooooow! We are all different, some people running 150bpm go really fast but I don't! Actually, 150bpm is walking for me Let us know how you get on!
Forgot to ask, do you, by any chance, use Spotify Premium? If yes, then you can get the Audiofuel podcasts, which are great.
I thought I might try Audiofuel too - some of the faster runs. I really like them with C25K+. 150 BPM is walking for me too - I just don't know why. I think it's cos I've got short legs and a short stride. I just don't know.
I'm a tad on the slow side, what I found did help is a good rest from running, about a week, and when I ran again I found the pace was up slightly.
Also I've joined a local free running club that also caters for beginners/ Intermediate's, which pep me up a bit with motivation, and the club organiser a running harrier stays with me on the run, so I tend to pick up the pace slightly, although I'm usually still the slowest in bunch lol, but most of them are a fair bit younger than me..
Try not to get too hung up about it, it's only running.. Just keep on plugging away, at least your getting out doing it, and doe's you good, YES? Not too far away from spring, you may pickup more then...😄
Is it doing me good???? YES! I have halved my medication for high blood pressure, then halved it again. The doc says it's just because of my better fitness levels. As I have been taking the same pills for years and years, as you can imagine, I'm thrilled!
I don't think lengthening your stride is a good idea, you can get injured like that..How about some longer slower runs? They help with speed too..that said, it isn't a race, your pace is yours, so don't worry too much about it. You will get faster if you stick at it.
What are you using to log your runs? If you have Runkeeper or a Garmin you can set your pace and get updates as you go, set it for 10 40 as Ash says, you'll be chuffed if you achieve it! I also started off really slow, I've had loads and loads of little PBs, a few seconds here and there is really encouraging x
I have been logging the runs on my Apple watch. I didn't know you could set a pace. I do have Runkeeper so I might have a go at setting a pace on that.
I am also a slow runner and have decided to build up my mileage and enjoy my runs at the moment. Hopefully when the weather improves I will have a bit of mileage behind me and more confidence to go and improve on my speed. I also am currently doing Pilates, squash and a bit of bilking to help.
Remember why you decided to run in the first place. Celebrate where you are and gradually build from there.
Whatever else, I feel as if I can run forever! My daughter, who sprints like a cheetah, can only manage 10 mins tops whereas I trudge along miles behind her like a turtle in treacle but can go on and on and on!
You could try redoing w1 but run flat out during the run bits. Think I read somewhere that in order to run fast you have to develop fast twitch muscle fibres and the easiest way to do this is to run fast. Alternatively, do send hill work to build up your strength and that should result in faster runs on the flat. Good luck
I have decided to do this - I did W1R1 again today and really pushed myself for the runs. I realised I had got into a rut of running slowly but steadily and forgotten to put in a bit of effort. Instead of my 10.45 min per km I did 9.39. Not desperately fast but a big improvement already! Thanks for the tip.
Doing a bit of run-walking helps. I'm generally quite slow compared to most on this forum, but I can boost the pace a bit if I do Galloway style running and walking - say 45 seconds running, 30 seconds walking (I usually do this for the second half of a 5k run). Once you've proved to yourself that you can run nonstop for 30 minutes or more, I think it helps to mix it up a bit. I have quite a fast steps-per-min rate as well, so when I do my run-walks I tend to do really quite quick little steps. It probably doesn't look very pretty, but it gets me from a to b a bit more rapidly and if I stride out I tend to pull muscles.
Don't lengthen your stride. It's likely to hurt you.
Firstly, let me say that the C25k+ podcasts are fab and they will be helping you with your strength and stamina. I still run these regularly and love them.
Getting faster takes time. I know it did me, and like you I thought at times after Graduation I was actually going backwards. I think, from reading lots of other members' posts that many of us have experienced the same thing. It must be a case of things get worse before they get better. We all have to get stronger and it takes time. You only get stronger by keeping running and doing all the other things that help us to get fitter, eg walking, cycling, swimming, blah di blah. All grist to the mill, but it all pays off, and will eventually lead to us running faster.
Just hang in there. You can still enjoy your runs can't you. Maybe you need a change of scenery.
I would deffo do Parkrun!!!!! It is FUN! Folks of all ages, shapes and sizes pitch up and run. Some run like the clappers, others run/walk and some just run in groups and chat. It suits all abilities plus you get hot drinks and bacon sarnis. I found ours to be extremely welcoming and you don't need to be fast to take part. If you want to run faster then you will find the other runners pull you along. Don't hesitate to sign up. It's a blast and could be the thing you need.
You are not far off the target speed that will allow you to reach your goal. When I graduated, I ran without Laura entirely and I ran just for 3 X 30 minutes at first, then tried a 5k and can now comfortably run 5k X 3 times a week. Perhaps the podcasts are distracting you from your stride and keeping you at a slower pace? When you run at your current speed, do you feel very comfortable or are you slightly out of breath?
I wouldn't recommend lengthening your stride as I would feel this could result in an injury.
I feel good at the 160 BPM on C25K+. at 150 I can walk at a decent speed so it's barely a jog and I don't really break out a sweat now. Don't know why I'm complaining as W1R1 I thought I would die having to run for 60 seconds!!!
I'm a slow one too. Parkrun pushes me to my limit but it's a great feeling. Last time as I came in at the back (my usual place) I talked to the organisers and said sorry for being at the back they told me not to be so silly it's all about being there and doing it and they hope they see me more. I do find that once I've speeded up with a parkrun or an event my brain seems to work better at speed. It's like it needs something to prove to itself I can do it then I can do it again. If that makes sense.
Are you perhaps running too much? Although I did 3 runs a week during C25k, I dropped back to 2 runs per week afterwards and found my speed gradually increased. I have been trying to do 3 a week again this year but find it means I am always running with a slight niggle and am gradually concluding it's counterproductive.
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Week 9 run 2 done... just!
Bridge-to-10K: Week 2 Run 2
So disheartened,what to do now?
Can pace really vary so much?
