Will I ever get quicker?

[cathsykes]

Graduated C25K in November - always been a slow runner but tbh was just amazed I was running

Since then have kept going - some weeks better than others I terms of being able to get out and run

But here I am 6 months later and still slow slow slow

I’ve tried going for distance runs - have proved I can run at least 7km- albeit like a snail

I’ve tried varying my routes - even ran around the Serpentine in Hyde Park when in London I’ve even tried short runs

But my speed still remains slow slow slow

Any ideas ?

[Razouski]

Have you tried the C25K+ podcasts. They are good for improving speed and stamina. The speed podcasts is based on running intervals, so you run faster for a short burst then have a recovery jog. Other people use tartlets, and I've also tried pyramid runs.

I remember someone saying in the forum the only way to run faster is to run faster. So I guess once you've graduated and consolidated if you're bothered about improving your pace you just have to push a bit harder. Every now and again I feel like I should try and run faster, but most of the time I'm happy with my pace as I know that I can run distances (last week clocked up y first half marathon distance) at this pace.

[cathsykes in reply to Razouski]

Tried the podcast today - 40 Seconds / km quicker

Maybe just a good day for running - but I’ll try it again

Thanks

[AndyJohn]

Try doing a tempo or fartlek run, this is jogging with faster running mixed in. For example warm up then 1 min fast followed by 1 min jog and repeat or whatever suits you best, maybe longer jogs depending how much the faster 1 minutes take out of you. I used to use lampposts as markers or the outline of a football pitch saves looking at your watch all the time. Maybe try finding a running partner ?.

Regards

Andy

[Tasha99 Graduate]

I’ve started doing some intervals on the treadmill as I find doing them outside tricky and I don’t know my pace.

[skeenie Graduate]

I graduated last month and hoped I would gain speed continuing running but that doesnt seem to be happening .I have been using 'stepping stones' but maybe need some inspiring music . I do same run and very slowly seem to do a few more metres but 5k in 30 seems a long way off. Still have to be positive any run is better than no run and who would have thought i could keep going for over 30 mins

[cathsykes in reply to skeenie]

That’s what I’d hoped too

Keep running - get better at it But that hasn’t happened yet

[Simon200]

I’ve been doing some cross training and a fitness boot camp 3 times a week and suddenly I’ve shaved 4 mins off my 5k without consciously trying.

[MarkyD Graduate]

To run faster, you have to run faster. No, I'm not being an a**e, it's just how it is. But in the same way when you started C25K we didn't get you running for 30 minutes straight away, when you learn to run faster, you won't run fast all the time. So for one run a week, do interval runs. There are an infinite ways to do this, and an infinite set of opinions on what is 'right'. But you'll simply run slowly for (say 3 minutes), then run (slightly) faster for 1 minute. Then repeat for a total of 6 repetitions. You're aiming to condition yourself to running this pattern without tiring. If you find that it is impossible, run slower, or extend the slow interval to 4 or 5 minutes. Slow can be as slow as you like, the running should be at a pace slightly faster than your normal 5km pace.

Over time, you'll be able to run the interval without tiring, and can either reduce the 'slow' period, or increase the 'fast' pace slightly. At some point, you might run the whole session at the faster pace: you're running faster.

[Sortyourlife]

All these people talking about interval runs reminded me of what someone on here said once.

They followed the first couple of weeks of C25K again but did the walking as jogs and the runs as faster runs.

Seems to me like a reasonable way to do the interval training and you don’t have to worry about it - still someone in your ear doing the 5 minute warm up and telling you when to speed up and when to slow down

[cathsykes in reply to Sortyourlife]

That sounds like a good idea - seems a tough call atm but definitely worth a try

Thanks