Finally managed to start a run at something like my easy pace. The result was my slowest ever all-run 5k but then that was the idea wasn’t it, to learn how to cover 5k slowly enough to have the reserves to run further. Previously even when I thought I was starting slowly I always ended up doing the first km in 6 minutes then slowing down - and if the first km took longer it wasn’t by choice but because I was below par that day. But today I could have done it in 6 minutes and deliberately chose not to. I’ve never succeeded in doing that before and it feels strange to do 5k in a time six minutes slower than my PB, actually one minute slower than my previous slowest, and be happy about it!
Very counterintuitive to deliberately run a slow time but everything I read here and elsewhere tells me that’s how to progress, by doing the majority of training miles at ‘easy’ pace and only a minority at or near my best pace.
Brilliant Arthur. You’ll have no trouble running further now, surely. Good self control there! 🏃😀
Are you heading for 10k? I am - but my first ‘race’ isn’t until next August, so zero pressure. 😀
Yes and no. I don’t especially aspire to be a 10k runner on a regular basis but I won’t get better at 5k if my upper limit is 5.1k will I? If I can run 5k regularly and chip away a little bit at my parkrun PB I’ll be happy.
But I’ve noticed 5k training plans for races always include a weekly run that is much further than 5k but at an ‘easy’ pace. I entered a typical parkrun time into an online calculator: 33’15” which is an average of 6’40” per km and it said my ‘easy’ pace should be just under 8’. Well that made sense because on the few occasions I’ve gone beyond 5k so far I’ve finished up doing 7’30” or 8’ towards the end - feeling I could sustain that pace for longer but no way could I speed up.
So I set out today to try to stay between 7’30” and 8’, with the Fitbit telling me my pace every three minutes. First km was 7’ then it stayed between 7’30” and 8’ for the rest of the run, 5.5k in 42 minutes.
I did wonder whether I should offer to pace 38 minutes at parkrun to help me with my ‘easy’ pace. I’ll need to practice a bit more to be more consistent first though.
Those are interesting stats. I’ve definitely found that not trying to push it has helped me - but then again I’m not sure that I could. I’m doing one longer run each week, and I’ve definitely seen an improvement in my split times. I think it’s a case of taking time developing running legs, which can’t be rushed otherwise we risk injury.
Being a pacer sounds a good idea for you, and maybe after a couple more to hone your timing skills, it should suit you down to the ground.
Good luck! 😀
Actually I did the calculator twice and I now realise the figures I quoted are based on my PB (31’55”) rather than the more recent and more typical 33’15”. Here’s the link if you want to explore it yourself:
runnersworld.co.uk/rws-trai...
Ahh great, yes I’ll have a look. 😀