How do I get faster and keep a steady pace?

[Fidlz]

Hi I’m new here - I’ve been following the C25k programme and am amazed at how good it is, wish I’d done it ages ago. I’ve just started week 6 and already taken over a minute off my Parkrun time (now at 32:09 so not very fast)

My problem is that I panic about not being able to keep going and beat myself up about going too fast to start with then for going too slow etc. I read somewhere on here about a pacer? I think it pinged to help you keep a steady pace - I now can’t find it, did I imagine it?

Thanks

[Hidden]

You are doing Park run in 32 minutes and you are only on week 6?! That is fast. You have nothing to worry about you are doing really well. Just keep doing what you are doing, except for the panic and beating yourself up. Just run and enjoy it.

[Fidlz in reply to Hidden]

Thanks for that - think part of the issue is that all my family run it sub 24 minutes.

Having said that for the first time ever I’m genuinely enjoying running 😊

[Hidden in reply to Fidlz]

I bet they have been running more than 6 weeks. It also depends on age, training, build etc. Sub 24 minutes would be unattainable for me having not started running until my mid 50s.

Just carry on enjoying it and don't compare yourself to anyone else.

[IannodaTruffe Mentor]

If you are new to running then you are not doing yourself any favours trying to run the whole of a 5k parkrun non stop.

W6 has intervals and you need to stick to those, complete the workout and walk the rest.

I would not offer advice on how to speed up while you are in the midst of the training plan. Keep that for when you have graduated. You wouldn't expect to be physically prepared to run a marathon when you are halfway through a marathon training plan, so be patient, complete C25K safely before you start to exceed the recommendation of the programme.

Your body develops slowly over months and years and it is unwise for new runners to chase speed. Do not compare yourself to others who have been running for much longer than you. Too much too soon leads to injury.

Take care.

[MarkyD Graduate]

Metronome app, once you've graduated.

When you get bored of that, find a running playlist with songs selected for their tempo. Then you can run in time to the beat.

You do understand the parkrun age-grading system, don't you?

[Fidlz in reply to MarkyD]

Vaguely yes if that’s the percentage rating 🤔