Want to go a bit further

[Rockette]

Hi all ,I'm running 3 times a week for 31 mins ,covering 2.5 miles .My pace is on average 11.50 m.p.h. try as I might I can't go beyond this ,I've definitely had enough I want to get to 3 miles so would you slow my pace and try l. A runner friend as as advised me to do this just thought I'd check with you lot .

[Bluebirdrunner Graduate]

Hi Rockette,

I got stuck at 30 min running for ages as I always finished in the same place and tried to add minutes on at the end of the run. It doesn't work, your brain says no😐

Try walking further away at your warm up and adding the extra course in at the start (or middle) of your run, then you have clocked up the extra distance without having to run past where you usually stop.

Slowing down is good too as your run gets longer.

Good luck😊x

[Rockette in reply to Bluebirdrunner]

Thanks jancanrun . I did canal run yesterday I have only done this once before so didn't have a clue where I'd end up on 31 mins but I just feel after 31 mins I've had enough . I will slow my pace but I tried yesterday but it felt strange only a bit to 12.0 m.ph. it was . I checked my garmin and it said I was a 5 for the aerobic workout and it was too high so I think I do need to slow Down a bit .

[Bluebirdrunner Graduate in reply to Rockette]

A 31 minute run is still a great workout, but slowing down will give you more in the tank at the end.😊

[Rockette in reply to Bluebirdrunner]

I'm going to listen to a audio book tomorrow morning when I go see how that goes,That should slow me down

[davelinks Graduate]

You're still a very new runner, only graduated recently, for now stop looking at Garmin and distance and just run for 30 mins, don't be impatient..😊

[unlikelyrunner Graduate]

I'm in the same boat Rockette but am slowly adding in some variety to help me get used to more than just plodding at my usual slow pace for 30 mins (which I get a bit bored with, as well as always being knackered!). Things I'm doing include Parkrun (big incentive to get to the end), running club (introduces all sorts of different speeds and distances), changing my route and what I'm listening to, and going out with friends. I know each of these are not for everyone, but for me a bit of variety makes it much more fun, and I think (hope!) I'm still getting stronger all the time. I dream of being able to run the parkrun without feeling like I'm going to die!

Sometimes I wonder whether it's not that it actually gets any easier, we just get used to the feeling of physical exhaustion so it doesn't feel so bad any more...

[DawnRun]

Hi, I think I was running at the same pace for you for a long time. It's hard to listen to people telling you to be be patient. but it is good advice. I was running at 33 minutes for ages try as I might I couldn't get past it, if I ran the first km fast, I'd lose the gain at the end with a seven minute last km and so on. I don't think for us beginners there is much you can do about it. It's risky to try and push too far but the funniest thing today I knocked off 2 minutes off my pb I didn't really do anything different. One thing I have been doing though is running courses with hills (but I have been running these a good few times and my time hasn't improved on them at least until today). I haven't been pushing myself too hard on the hills at all , its kind of hard to push yourself on hills of course. So in my case despite not really pushing myself too hard, my legs have obviously strengthened by running the hills. Running hills (if you haven't done it much) really tests you. You might not see progress and it feels like its counter productive in terms of speed but it isn't not for me anyway.

Everyone is different but thats how I breached a barrier, I was consistently running a certain time and had settled into it and assumed I'd never get further. It's just repetition and patience.

Other than that, they say the worst thing you can do is run the same course again and again and expect to get faster, but I like running my local course but also like to mix it up so I don't get bored of running. Parkruns make you run faster overall I'd say too. And one thing I have noticed, I think I run better when I m not looking at the watch all the time. Which is a hard habit to get out of when you are trying to do 30mins 5k I think.

[lardofale Graduate]

Hi Rockette, It's just down to a little patience and building up the running legs I reckon. I went the other way round soon after graduating by just aiming at 5k rather than 30 minutes and seeing where that led. 2 runs on different routes (I've worked out 5 or 6 different ones so far) during the week and a parkrun on Saturday. Once I got used to the distance the times started to drop mainly, I'm guessing, because the extra distance has put the extra strength in my legs. No hell for leather sprinting and apparently no difference in my rhythm but the constant 33/34 minutes has suddenly turned into 31/32 and last Saturday a sub 30 parkrun. You'll get there soon, don't get frustrated ;0)