Week 6, pace has slowed...?!

[Dbgp]

Hey all...I am now through R1&2 on W6, and my pace has slowed to closer to a 12-13 minute mile. Frustrating, because I was able to hit a 10 minute mile pace twice in W5! Is it normal for my pace to slow a bit at this point?? Now, with the way the program is going, I can run for the allotted times, but am coming up a bit short in the distances. Tonight on R2, I only got in about 2.5 miles... I have noticed when I run on my treadmill, I'm not getting quite the distance as when I'm running on the indoor track at our high school gym (lucky enough I have access to it when my boys are at practice)...could that be making a difference --- treadmill vs not????

[FlossnCharlie Graduate]

Not sure about the treadmill v not, but I really struggled with week 6, it was awful. But from week 7 onwards I was back to what I achieved in the final run of week 5.

[ejvcruns Graduate]

There is no distance requirement in the programme, remember. Not every runner - not even half -- hit 5k in 30 minutes. I can do 5k in 42 minutes and I run regularly and graduated a couple or months ago. Your age and body type and general prior level of fitness will determine your running speed as a beginning runner. As you run more, your pace gradually increases, or after you have run for a while you can begin training. Right now, you are conditioning your body. Three weeks ago, you had a hard time running 3 minutes, so be aware that you are learning a LOT and developing stamina and cardiovascular capacity and strength. Don't worry about pace...

[Gillma Graduate]

I can do 5k in about 45 mins and I graduated in July. I think I am getting microscopically faster month on month but it’s not a straight line. Although micro-measurable progress is seductive I am trying to keep in mind that my aim is to reclaim and sustain fitness by going out there regularly with no agenda but my own locomotion. Getting a bit puffed out is good for your CV and cholesterol and happiness. (These are BIG gains.) Maybe look at the distance stats once a month? And you’ll probably be pleased!

[Oldfloss Administrator Graduate]

This is all about enjoyment and taking it steadily... Theses longer runs are just made for slow and steady enjoyment. Is there any chance of running outside?

I think the transition and the change might be something you would enjoy ?

[rolysmate Graduate]

I think the ladies have pretty much covered it there.

[Whatsapp Graduate]

Sustainable pace is the issue here. I can run a mile in 7:30, but I can't run three consecutive miles at that pace. You are running for longer and your body compensates by slowing down. This is usual and, although it seems counter-intuitive, it is better for you and makes you a stronger, faster runner in the long run.

Any runners 5k pace would be better than their marathan pace, for example.

It is important to allow yourself slower runs to build stamina, which will in-turn enable you to produce faster runs come race day. If you push yourself to the limit every run you will overload and probably injure yourself. Even Mo Farah is not aiming for a PB every run. He is tailoring his running to peak at the right time, race-day.

You are still on the programme so just keep up with the regular runs and don't worry about anything else at this stage. However, when you are running regularly x3 a week, make two of the runs slower or easy runs and just to one run a week at pace.

[DawnRun]

Yeah, my experience is that many people and newbies to couch25k can run for short bursts for a few minutes, you run faster as you know you are going to get a breather, and you would have finished week 5 run 3 and found that you probably had to slow down and find your pace, in order to run without stopping. It seems to me totally logical that you would slow down even without realising it. I think even though week 6 might go back to runs with pauses , completing week 5 run 3 affects your attitude to pace.