Speed increase over time?

[Lordi]

I run indoors (underground parking) on a 300m circuit (measured). I've noticed that although I am not trying to run faster at all (just glad to get to the end of the set run time) but I seem to be running farther per min each week. Should I try to slow down or just go with it? Facing the W5R3 (20 mins) tomorrow and might blow-up etc?

[VictoriaRuns Graduate]

Hi Lordi

I think my great revelation came in week 4 when I realised that there was no harm in slowing down. Slower running builds running legs and allows you to go for longer. But, if you are going at a pace that's natural for you, there's no harm in continuing to do that. Just if you ever feel like you can't complete, slow down, and you will surprise yourself.

[Lordi Graduate in reply to VictoriaRuns]

Thanks Doyourenember21, must remember that. Think l'll run as normal but just be ready to drop into coast gear if need to.

[Runwithbob]

At te moment ...for me , my objective ie to keep moving for the right amout of time ...whatever distance that covers im not concerned about ....however on my rest days im working on my strength . I go to my local park as it has outdoor gym equipment & i use the cross trainer & ski machine . This in turn builds on my endurance & the result is greater distance over time

[Hidden]

I think you naturally get that little bit fitter and so you do improve over time, the key I think for your first 'big' run is to consciously watch your pace so you can sustain it for the full 20 mins. It shouldn't be a big deal to do that, but going slower is the key to making sure you do it and don't blow up. In fairness I can't actually recall anyone not doing the 20 minutes, but better slower than sorry.... Good luck tomorrow

[Oldfloss Administrator Graduate]

Just go with the flow.. and enjoy the steady progress you are making

[mrrun Graduate]

Running inside an underground car park? That sounds great, actually. I love the acoustics and smell of tyres there. What a great idea!

[Lordi Graduate in reply to mrrun]

More to do with the weather here (Finland), tho not too bad at the moment, just dark cold and snowy/sleety. Luckily the air extraction system is great (nuke bunker) and not much traffic in and out when I run,, maybe a couple of cars each 30 mins.

[IannodaTruffe Mentor]

If you bear in mind that pros tend to train using a regime that involves approximately 20% of time pushing hard and the remainder at an easy pace, (defined by being able to speak full sentences without gasping), then it will not do you any harm to slow down.

Your maximum pace, and easy pace, will increase as you get more miles on your legs.

[Lordi Graduate]

Did the 20 min W5R3 this morning and as I run over a measured 300m course I was able to calculate that I slowed somewhat from previous speed. Was just going with flow so seems that's to best way forward.

So the infamous W5R3 put a stop to increased fitness increasing my speed each run etc!

W5R2 - Ave hr 116 max 145, 5.5 min/km, 10.7 km/h, 6.65 mph

W5R3 - Ave hr 122 max 149, 5.67 min/km, 10.6 km/h, 6.57 mph. Sweated a lot more any any time previously. Legs felt heavy towards the end.

[VictoriaRuns Graduate in reply to Lordi]

that's still fast if you're new to running! Well done!

[Lordi Graduate in reply to VictoriaRuns]

Thanks! Good to know. It sure does not feel fast though I can tell you!

[VictoriaRuns Graduate in reply to Lordi]

10kmph puts you on track to doing 5km in under 30 minutes by that end of the programme, something only about like 10% of people do by the end! It's not record breaking don't get me wrong, but for a starter, it's really good, keep going!