Advice please

[Laurarees]

I run on my own twice a week and with a lovely friend for the 3rd run. I can comfortably run with my friend no stopping/chatting on the way. 9:00 m/k Comfy enjoyable run. But when I’m on my own my pace is about 7:30m/k but I can’t maintain it for the 5 k. I end up walking and frustrated. What can I do to keep going at the faster pace? Getting disheartened

[Jay66UK Graduate]

Not easy. Basically, at the moment, your comfortable speed is the 9 minute one.

You need to find the fastest speed you can currently go the whole distance, which is clearly a bit less than the 7.5 minute pace and I don’t know how to run to a pace, I just run.

I guess try going a bit faster than with your friend but a bit slower than your solo pace and see what that pace is and how far you managed. Experiment on yourself.

Reading that back it doesn’t seem that helpful. 🤷‍♂️ Try it?

[IannodaTruffe Mentor]

Slow down.

I bet you can run one hundred metres at a much faster pace than your target pace...........but obviously, you can't sustain it for 5k.

Have you read the guide to post C25K running healthunlocked.com/couchto5... it contains advice about increasing speed and distance.