So, this is a really exciting part of the program and I feel like I am definitely making progress! But I still have just one small bugbear and that is speed. I am slow, and when I say slow I mean about 3.5mph; people regularly walk past me whilst I am running. One elderly gentleman actually said "giddi up" to me this morning! (though I think he meant it in a friendly, encouraging way).
I know this forum teaches us to "embrace the snail" but I really would like to pick up the pace a bit. Any ideas? Or will it just happen naturally? (Patience is not my strong suit lol).
Written by
cathalicious
Graduate
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I know it has been said before and you will see it again, it isn't about the speed of pace at this stage , never compare yourself to anyone else .. your race your pace
The question is raised frequently, yes your pace will improve naturally over time , there are various things you can do such as intervals (like week 1 but run faster for 1 min then slow recovery jog instead of walk) , hill work and or fartlek but they are for post graduation
There is lots of information about them via Google or any good search engine on the old interweb.
Really dont worry about it right now, the aim right now is to complete the timed runs, if you feel towards the end of a run you have some left in the tank up the pace to finish on 😊
Even after graduation be careful and as with all things build up gradually to reduce the risk of injury, it does take a whike for our bodies to adjust and recover 😊
You are gonna hate this but yup patience is a virtue in this case, enthusiasm and determination are very admirable 😊and will see you through to graduation and beyond , keep at it you are really doing just great 😊
You could just run faster.............but then you risk running out of energy before you reach the end of your workout and you will also increase your risk of injury. Pacing is the single most difficult thing for a new runner. When I did the programme I pushed myself to run at the fastest possible speed that I could maintain and that was defined by my breathing. Panting for breath is not sustainable, so you slow to a pace where your breathing is under control and getting a good lungful of oxygen with each breath.
It is often said that you should be running at a pace that allows you to carry on a normal conversation, so use that as a gauge. Do not increase your stride length to speed up, that can stress your knees, rather increase your cadence.
All that said, at this stage, as Rob says, don't worry about pace. As your general fitness improves you will get faster, but I believe, only if you push yourself. The only person you need to compare yourself to is you. Track your progress and celebrate it. Don't be distracted by others.........some will be faster, some slower.
You are just a few weeks into a journey that, hopefully, will last years.
You will find the pace that is right for you in good time and will progress loads from here. For the moment, just focus on completing the runs - the rest will take care of itself in due course.
With more stamina you will get faster. It doesn't feel like it at the time, but the stats show it over the months. Every run is still a struggle - even after 3 months, although some are really wonderful. But there is improvement and it is fun! At this stage just concentrate on running for the time required. Good luck!
I agree with what has been said and just wanted to add--if you do a google search for the benefits of slow running you will find that a lot of serious athletes train at a slow pace. This is because it builds up endurance and other physiological factors that are good for runners. People add speed work but they don't do it all the time.
You should never worry about your speed because you are training like a proper athlete
Thank you all for your wise words. I think my frustration stems from feeling like I am running in "first gear" - lots of motion for not much output. Occasionally I am able to lean into my run and pick my legs up a bit to push it up to second gear, but the momentum doesn't last and I soon slip back into first. I guess you guys are right, I just need to be patient and hopefully my technique (and thus speed) will improve over time x
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