I graduated in March this year and have religiously kept to 3 x 5km per week. But I find I no longer get the buzz I used to get from finishing each run. I average 6.5mins/km and cannot seem to get any faster. And I have no time to increase the distance (up at 05:15 on Tuesday and Thursday) unless I do it on a Sunday.
Any ideas?
I’d vary the runs up.... you can go long on Sunday... so I’d start upping that 5 minutes at a time to start... slow down for this run, it’s all about building a bigger fuel tank. Once that’s up around 50-60 minutes then take one of your other runs and shorten it but push speed more... so maybe start at 15 minutes at 6 to 6:15 per km. this leaves one regular run that you should run comfortably... your comfortable pace should gradually increase due to the combination of the speed session and the long run. Some of the speed sessions can be interval runs and fartleks (have a google)
One of the best plans I’ve ever seen is on the bridge to 10k forum in the pinned posts... and that’s a great forum to discus the different speed based runs as most people there are used to doing some.
Hope this helps.
Thanks for this - that sounds like a plan!
I think you probably already know the answer to this. Definitely try to increase the distance of one of your runs in line with the 10% rule. Different routes and intervals will all help. I regularly do Parkrun, which is the only 5K time that I worry about, all other 5k’s are training. Hope you find your mojo.
Is there a reason why you want to up your speed?
No - I just miss the buzz! and perhaps a faster pace will bring it back - but I do find there is a pain barrier which I struggle to get through. My breathing is ok - it's my Achilles tendons that shout and which will ultimately limit my distance / speed
Well if I was you..😊 I would change tack..pull back.. relax into some long slow routes..they are the ones which build stamina..strength and ultimately distance and speed.
You are struggling a bit with breathing..the Achilles really, really should not be ignored...so..mix it up.
A short 3K..maybe improving on your speed..a 30 minutes or so...and then a lovely, long...take it all in and see where you get to run..
I think you may be surprised..😉
It's hard to answer this because we're all different, but it sounds like it's all a bit too regimented, like you're stuck in a running rut. Change it up, try a quick mile, try intervals, run 20 minutes. You don't have to run 30 minutes x 3 every week, you can do whatever you want. Also maybe try a parkrun, you're running in a crowd, different scenery.... something different. Good luck.
I'm getting younger!
Not getting the distance
W7R3 - I'm not road kill !
I felt that buzz after running!
I'm getting slower!
