Metronome app

[Rising60]

After my struggles with week 4 I was pleased that it only took me two attempts to do the first run of week 5. On the second run, though, when I looked at my phone's app (Samsung Health) I realised that I'm probably still going too fast. I doubt it's particularly accurate, but it did show that I went faster in the second 8 minutes than the first, and no doubt that's why I didn't finish the second run. So I'm wondering how to select music that will slow me down. Thinking about that led me to download a metronome app, so that I'm simply listening to a beat. I haven't tried it while jogging yet, but I was interested to experiment while walking to the shops, and my natural walking pace seems to be around 110-120 beats/steps per minute. Any suggestions for how many bpm I should set it to in order to slow myself down to a pace at which I could finish the run?

[AlMorr Ambassador Graduate]

Hello Rising60, I also run to a metronome app, this morning I ran at 165 beats/cadence /steps a minute, a 11K run in 1 hour 23 minutes, for your running try set it at somewhere between 150 and 160 bmp and see how it goes.

[Rising60 Graduate in reply to AlMorr]

Thanks, but I think that's going to be way too fast for me! It took me six weeks to get through week 4, so I'm a long way off graduation, and need to beat the tendency to speed up as that means I can't finish my runs.

[roseabi in reply to Rising60]

I suggest you set it to just a little bit faster than your walking beat and see how it feels - 125 BPM to start with I'd think. You need to experiment. But my friend IannodaTruffe is spot on with his advice 😊😊😊

[Rising60 Graduate in reply to roseabi]

Thanks, IannodaTruffe has answered my previous queries with the same advice, and I find it very difficult to put into practice, which is why I have been exploring other approaches.

[roseabi in reply to Rising60]

Ah, fair enough! xx

[IannodaTruffe Mentor]

Well done.

The simplest way to establish a sustainable pace is to make sure that you can speak clear ungasping sentences as you run.

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.