I graduated from C25K in November and after some consolidation runs decided to use the C25K + podcasts to try and increase my speed. I was running about 4k in 30 minutes on average and the 5ks I've run have taken about 38 minutes. This week I ran with the speed podcast (which got my heart pumping but was doable) and the stepping stone one which I really enjoyed and I recorded an average pace of 7.11 km - which pleased me as usually I run about a 7.3 average in a 30 minute run.
Today a went out for a relaxed run listening to the radio - pretty much what I was doing before the new year on every run (with a 7.3 pace) and my average pace was slowest I can remember at 7.5 mins/km meaning I only covered 3.8km. I wasn't pushing it but also wasn't deliberately running slowly.
Please understand I know I'm a new runner and know I'm slow anyway (though I can't over emphasise how proud I still am to be out there) - but is such a variation in pace usual - without trying to go deliberately slower? Is it because I have tired legs? Am back at work ? Or my tracking app is crap?
Would also like any advice on increasing pace. Having come this far my New Year goal is to try to to 5k within the 30 minutes. I feel I can run further but can't really have longer distances as a goal as I don't have lots of time available to run in.
Thanks - hope the rest of you are enjoying your Sunday running xx