2 months post graduation

[pilquin]

Hi it’s been 2 months since I graduated. I’m still doing the last run 30 minutes 3 times a week

Although I’m finding it easier my speed is still very slow I feel if I speed up then I won’t complete it. Is it just me ? Or anyone else

Thanks

[Hidden]

It took me 38 minutes to do 4.2k yesterday. Admittedly part of that is because there is nowhere flat to run here, but even so, that's pretty slow. I'm hoping i will speed up as I get fitter. My average speed is in the 9s. If I speed up, I get out of breath on the slopes. I guess it just takes time to build fitness to the level that pace and distance pick up. My natural running pace is faster than my fitness levels can sustain.

[Prudanced Graduate]

Well done for still running 3 times a week! I graduated just over a week ago and my fear is that I won’t keep it up. In fact with travelling and bad weather, I’ve only run once in the last week.

I too would like to go faster. In my post graduation run I tried returning to w1 r1 but running slowly in the walk bits and fast in the run bits.

Sadly it didn’t work: the first ‘run’ was uphill so it told myself that didn’t count. I did a brilliant sprint in the second slot (car coming up behind me on a downhill stretch, single track road). After that I was done in, and the remainder of the session was all back to snails pace run!

So personally I think your gradual speeding up and sticking with it sounds great: I’m full of admiration!

[roseabi in reply to Prudanced]

That (using the interval runs from earlier weeks of C25K) is actually a very good way to get faster, but you have to keep at it

[VictoriaRuns Graduate]

Initially, I thought I would just speed up my general pace over the run a tiny bit by bit, ie. instead of running at 8kmph, I'd run at 8.2kmph for one week and then up it the next... but that didn't really work out. Like you, I found it unsustainable, even if it was just a little bit, so instead, I get into my stride with my natural pace, and then pick a section to really push myself, whether it is for a song, or up to the next turn etc. By doing this, I'm getting about 10 seconds per km quicker each week, which I'm sure will start to plateau any day now. This means I can shave off a minute per km, so five minutes per 5K, in about 6 weeks if it keeps working. By pushing myself in those small sections, I find my natural pace is increasing.

[Hidden in reply to VictoriaRuns]

I will try this x

[VictoriaRuns Graduate in reply to Hidden]

Let me know how you get along!

[Hidden in reply to VictoriaRuns]

I will

[pinkaardvark Graduate]

Well done for keeping at it. It can be hard work after the end of the programme without any structure. Running slowly is absolutely fine if that's how you like to run.

If you do want to speed up however you may need to accept that as a challenge and do something about it

I'd recommend the c25k+ podcasts to start with. Also try a parkrun, running within a group can pull you along at a bit of a faster clip.

Also read up on interval training and fartleks.

[Whatsapp Graduate]

We all run at different paces. There are many who have been running for a long time, who are no where near 5k in 30mins.

However, if you want to work on your speed then there are plenty of techniques for that. Interval or fartlek running are two key examples. They are pretty similar with intervals being more structured and fartlek going more by the flow and feel of the run.

Basically they are about incresing your speed for a short while, then dropping down to a recovery (slower) run, before building up to speed again. There is a 5k+ podcast for this, or alternatively some find doing the programme again, but going faster during the run section and recovery jog during the walking breaks is a good option. So, W1 would be Warm up walk 5mins, Run at pace for 1min, followed by slow recovery jog for 1.5mins, etc. You could do this for 1 on your 3 runs each week. Maybe moving up to the week 2 runs. It won't be 5k but thats not important.

Fartlek is more free form and once you are a bit more comfortable you could just go aout and pick a point in the distance to run to and then slow down before you decide to pick out another point. The idea for this baeing that you run by feel rather than by specification. You don't need to make this a 5k run either

Another suggestion I would make is that one of your runs you start to increase your distance. Don't combine withspeed though, make your longer runs nice and slow. By increaseing your endurance it will also hlep you to run better and faster for those 5k runs where you want to go all ou at pace and aim for a PB.

[IannodaTruffe Mentor]

I am a great believer in running further to run faster. By increasing one run each week by no more than 10% of your weekly total mileage, you will become stronger more quickly. This run should be at an easy conversational pace, while one of your other shorter runs could be using the C25K+ podcasts, or intervals as suggested above.

Trying to become a faster runner is not about trying to run fast on every run..........that is a rookie mistake.

[Hidden in reply to IannodaTruffe]

Thanks for this IannodaTruffe , it's very useful to me. While I'm personally enjoying the freedom from structure now I've finished c25k, I've been looking for a path to improve and extend my running. I've done my extended run for this week, as mentioned above, so I will try a shorter run tomorrow with intervals. Given I did around 39 minutes, would you say the next run, with intervals, should be 20 or 30 minutes?

pilquin , I'm really glad you posted this topic, as it is throwing up answers for me.

[Virginia60 Graduate]

Well done on your graduation and also for still running. I graduated in October and am still trying to do 3 runs a week plus the gym inbetween but I am finding that my speed is decreasing instead of increasing. I am finding the running in the cold, wet, wind, rain very very hard, I started following the C25K in May, in the lovely sun and warm weather, and am struggling but wont give up! I can run 5K now, I wont say easily, but nowhere am I near 30 minutes at the moment but that is ok. I know that once the spring comes it will be so much easier and I can get faster and longer. For now I am just focusing on 3 runs a week for a distance of 4.5+ in however long it takes. I will follow your progress, keep on posting!

[Rignold]

I see a lot of posts like this and the common feature is that it is usually around the 2 month mark. After 2 months your bones and ligaments and tendons are still getting used to the fact that you are running for 30 minutes 3 times a week.

I think we get conditioned by the constant barrage of "get six pack abs in 14 days!" marketing to expect astonishing results in very short timeframes. 2 months is no time at all. Keep going. Utilise progressive overload by all means. increase your distance/time gradually. Enjoy the process rather than fretting about be able to see "results". Over time you will get faster. review this again a year from now and see how you have got on.

[Pm3eak Graduate]

I thought, read and listened to more experienced people, a lot, about this as I wanted to get the balance between improvement, ongoing enjoyment and injury prevention right. I am a 'convert' from long (ish) distance swimming: because my heart and lungs were reasonable for an old has-been I realise, looking back, that I was pushing too fast and too hard up to graduation. Being conditioned for swimming did not prepare my joints for the pressures of running. I have now settled into a regime very similar to what Iannoda Truffe describes: I do one slowish run of around 5k - although I am not fussed if less, depending how I feel. I am using this one to concentrate on improving my previously awful running technique ; one shorter session with a bit of variety and fun..a few intervals and similar drills; one 'main' run at what I have established as my 'slow and comfortable ' pace. This is the one where I intend to extend the distance a bit over time Interestingly, this is similar to the structure of my former swimming regime.

It seems to be about right at the minute and I'll monitor it as I go along, tweaking as necessary.

[pilquin]

Hi, it’s a year later and I’m still running and getting stronger and fitter. My pace has quickened but still a long way to go. Doing 5k in 37mins so getting there! Thanks for your support 👍