Graduated and getting slower....

[Kg2244]

I'm on my 10th week of regular running - after finishing my Couch to 5k app (8 weeks instead of 9) I have simply carried on running for 30 mins 3 times a week.

I approach every run simply with the intention to enjoy it and continue for 30 minutes without stopping, but can't help noticing I am getting slower with every run! I somehow did a blistering (for me) 4.5k in 30 minutes at the start of week 9 and now struggle to run 3k in the same time. Today's run was SO SLOW and a bit miserable really.

How can I work on sustaining my pace? No desire to move to a 10k trainer app yet, focusing still on 30 minute runs increasing to 5k distances.

My diet is still healthy and balanced so there's no changes there which might explain me slowing down so much, and I still have at least 1 rest day in between runs.

Thank you!

Kerry

[IannodaTruffe Mentor]

Welcome to the forum and congratulations on your graduation.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips, including how to get faster, which involves running slower for most of your running time, to build stamina.

Trying to beat your pb on every run is the sign of a rookie runner.

[RunBrianRun Graduate]

If it was me I would vary the runs. Change one of these runs to a shorter distance and focus on running a few faster sections. Make sure you’re properly out of breath at the end of the faster sections. Walk for a bit till you feel ok then do it again. Pop this into your routine and you’ll see the benefits quite quickly. Look up interval training or fartleks. Slow up on one of your other runs and try not to push yourself beyond conversational level. Good luck

[UnfitNoMore Graduate]

Slow down to speed up! mensrunninguk.co.uk/top-fea...

Attempting to run faster every run usually doesn’t work, and if it does it’s not sustainable for long... and the risk of injury increases. Some nice slow runs allow you to develop faster, and also can set us up with fresher legs on “race day”. If you’re sticking to 30 minutes right now, try running 2 or more slower ones and then see if you can get near that PB.