First ‘failed’ run 🙁

So, on my second post graduation run, I decided to go faster and aim to run for 20 minutes. Soon revised that to 15 😂. I managed 14 minutes and did 1.5 miles. I’m trying not to get despondent about it. Thinking I should stick with the 30 minute 5k runs for a while longer.

[Jonno34 Graduate]

Do several at the speed you are comfortable with then up the pace a bit for the last 5 mins. I use the week 9 runs just to time me and keep me on track. I find that I now break the 5 k with the 2 5 mins warm up/downs included. Slow and steady! I am recovering a lot quicker which means my body is getting used to it too, then when I feel ready push up the pace a little.

[Hidden in reply to Jonno34]

Sounds like a good plan - thanks for the advice. That’s really inspiring that you’ve got to that time. I use the w9 runs for guidance too.

[Jonno34 Graduate in reply to Hidden]

Looks like you are doing batter as it takes me the full 40mins to get there!

[Sandraj39 Graduate]

You could try experimenting with Fartleks ( yes it is a real thing - Swedish for "speed play"). It involves speeding up for a distance of your choosing (i.e. from where you are to a certain tree or lamp post for example). Less structured approach and you will definately reap the benefits. Lots out there to read but here is a link to one article. I am currently working on pace and include two or three of these on one of my runs. One word of caution though - be aware that more injuries occur as a result of speedwork than endurance. Also as a recent graduate you will find that your pace will increase quite naturally over the next few months if you just keep running regularly. Good luck🙂

verywellfit.com/how-to-do-f...

[Hidden]

Thank you! Fab advice. I will definitely look at the link you shared x

[UnfitNoMore Graduate]

How much faster did you try to go? If you can watch your pace, it’s a good idea to step it up very slowly on a short run. Of course your 14 minutes was 28 minute 5k pace which is mighty fine.

Other option to find speed are intervals... you you’d do 400m as fast as you can, rest 2 minutes and repeat... start with 4 reps and add one every time you do that session until you are running 10 reps, then knock 10 seconds off the rests.

You could also do some uphill at your usual pace but shorter distance.

And of course you can extend your distance, which gives you a bigger tank to go faster.

I’d consolidate what you did a week or two before worrying too much.

[Hidden in reply to UnfitNoMore]

Thanks. Great advice! I think I will consolidate for a couple of weeks and then try some of your suggestions.

[UnfitNoMore Graduate in reply to Hidden]

An app may be the route to go as it will tailor to your current pace and work on you little by little.

[Equi-geek Graduate]

That’s a great run! You are trying new stuff! Don’t worry, just learn and play 😁👏👍

[Hidden in reply to Equi-geek]

Thank you!

[Hidden]

Def not a ' failed' run. Massive kudos to you for getting out there at all!!

[Hidden in reply to Hidden]

Thank you!

[Elfe5 Graduate]

Doesn’t sound like a fail to me - just an interesting experiment with a run. Nothing wrong with trial & error- how else will you know? 😄

Make your next plan & enjoy trying it out. 😃

Some people use the W1R1 podcast and use the walk/run sections for slower and faster running. 😀

[Hidden in reply to Elfe5]

Good idea! Thanks x

[Tallismorley Graduate]

Interesting post and comments. I finished Couch25k about 3 weeks ago and am struggling to find anew motivation. I go 3.5k in 30 mins which is pretty slow, so aiming for further in 30 mins seemed like a plan, but isn’t really happening. Tried Parkrun on Sat and came 460th out of 480, which slightly gave the lie to the idea that all types are taking part! Am holding onto fact that I completed it though, which is 1.5k further than I’d gone before. So I guess the point is that we all just need to keep looking for the things that will keep us going, and not feel down if we don’t make rapid onward leaps post graduation.

[Hidden in reply to Tallismorley]

1.5k further is great! Because I felt that 5k in 30minutes was the end goal, I pushed myself to reach it. BUT after reading the fab advice and support on here, I decided to just enjoy my 30 minute run this morning. I took a different route, even managed some hills! and didn’t worry about pace. I don’t know how but I still managed 5k in 30 minutes. I can only conclude that the change of mindset is what made it easier 🙂

[Mayanow]

Don't be discouraged so easily. It's as if you take the program for granted! It WAS a hard challenge and you managed it all. And ran 5k around graduation!!! That's amazing.

It's good to set new targets but not to diminish the importance of the acquired ones!! 😁

I would stick to consolidation runs a bit longer. There is no deadline so don't be too strict with your 'performance'! I think you are doing GREAT!