Help with pace

[Tasha83]

I've been running 5k for a while now, the past few weeks my pace has been getting slower. Today I am really disheartened as it was slower then when I first started running.

[SueAppleRun Graduate]

Who cares if you are slower? These times are horrible so if you can be disciplined enough to get out and run you are amazing

Tips? we are doing one long gentle run a week one interval shorter run a week and one run where we don’t have a clue what will happen we just run a bit, I think the official line is longer easy runs will eventually help you run faster, cross training on rest days will help you run faster, core strength exercises will help you run faster, I do squats every day and my legs are stronger although not necessarily faster,

Good luck, have fun and most of all enjoy

Oh and don’t take much notice of my waffle I’ve just got back from a run and am buzzing 😂

[FreedomToRun Graduate in reply to SueAppleRun]

Such a great way of enjoying runs and the headspace it gives.

I’m just starting week 7 and this gives me the encouragement to get out there today, not worry about speed and look forward to a lifetime running not just the 9 weeks! 😀

[SueAppleRun Graduate in reply to FreedomToRun]

So well done, week 7 getting you close to the end of this amazing journey,

[Alyss18 Graduate]

I find running to the beat of music helps. You could try the stepping stone podcasts from the couch 2 5k+. There are 3 different ones to try. It has music with beats to help you run at certain steps per minute and gradually increases from 150 steps a minute to 165 a minute. I use these quite often and find they help a lot

[Tasha83 in reply to Alyss18]

Thank you I will give it a try x next thick question. How do I get a podcast?

[Alyss18 Graduate in reply to Tasha83]

nhs.uk/live-well/exercise/c...

That's the link to them. It also has laura guiding you throughout the runs so I also find that helps too!

[Frilly57 Graduate]

I can recommend the stepping stone podcasts. I stopped running for a while and have just got back into it. The podcast helps you to pace yourself and keep a good rhythm- seems to work.

[Oldfloss Administrator Graduate]

Shake it up.. when did you Graduate? Maybe just running 5K is not helpful... shorter runs and long slow runs... and it is the long runs that build up strength and stamina and eventually speed and distance

[Tasha83 in reply to Oldfloss]

Last March but then burnt my foot in August. So took a break, started couch 25k in Feb and been doing 5k since 27th march this time. All new still

[Mummycav Administrator Graduate]

Hi Tasha83 ...try not to be disheartened...running slower often means you can run for longer & also, it’s your run, you’re not competing with anyone are you? As long as you’re enjoying your run the pace really doesn’t matter...look how far you’ve come instead, I bet even saying “I’ve been running 5k for a while now” is something you never imagined you would say?? But you’re saying it and running 5k, fast or slow, it’s 5k...you’re doing so well x

[Tasha83 in reply to Mummycav]

Thanks hun, you made me cry xxx

[Mummycav Administrator Graduate in reply to Tasha83]

Ohhh, I’m sorry, I didn’t mean to xxx

[Mummycav Administrator Graduate in reply to Tasha83]

I hope they’re tears of pride for yourself x

[Tasha83 in reply to Mummycav]

I think I don't give myself credit xx I couldn't even run for a bus. Now I'm choosing to run 5k

[IannodaTruffe Mentor]

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

If you want to improve on pace, then you need to work on it, which invariably means spending more time running slowly, to build stamina, then pushing hard for the remainder with intervals or fartlek.

Trying to beat your pb on every run is unlikely to show an upward curve of performance, because you are getting older.

There is more advice and links to relevant articles in the guide to post C25k running healthunlocked.com/couchto5...

[MarkyD Graduate]

Tasha, did you consider that you’re just tired? When did you last have a rest week? When did you last go out for a gentle 20 minutes run without any pressure? Every running training program builds in rest weeks: you can still run but just give yourself an easy week once a month or once every 6 weeks. Or better, make sure that you mix up your running week... a 5km run, perhaps when you measure your pace (we used to call that parkrun in the years BC); then a long, slow run when you run for longer, as slow as you like; and finally a short 20 minutes recovery run. Again, as slow as you like. You’ve got this!