I ran my third w10 consolidation 30 minutes run yesterday, but it felt the most difficult yet!. Legs were sluggish, pace slow, phone lost signal so no music and felt a bit self-conscious as other runners flew past., My speed is 15.04 miles, according to my new Garmin Forerunner watch which I bought myself because I graduated - but I'm still fuguring out!
I'll stick with it as my aim is to be able to run with ease at reasonable speed, but at this point it's still a way off. Does it always bring improvement if we keep to 3 runs a week, I don't think I could do more allowing for rest days.
I realize this could just be an off day but I'll be interested to hear if others have experienced similar, but gone on to feel the elusive magical run.
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Raisemeup
Graduate
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To me there is no logic in running. I have good days followed by epic failures and the other way round. I cannot fathom out why. I was running three times a week but because of the dark mornings/ nights I have had to reduce to two a week (work seem to object if I arrive an hour late just because I had to squeeze a third run in 😂).
I must admit that two months after graduating I am still not finding 30 mins any easier. I get a sense of relief that I’ve finished rather than elation. I think there are many who feel the same. I am going to keep at it but still waiting for it to get easier. My pace/distance has improved though so that is something.
Thanks Caz, oh well we'll just have to keep at it I suppose, some say it gets much better. I'm wondering if finding a guided and suitably motivational app would help. Nothing too hyper, but good solid advice, I'm looking at a few but not quite got it yet.Best wishes for future, satisfying runs.
Hi Gail....bummer...everyone says we'll have crappy runs...I know I've had a few of them, could be just that??? Don't know if this will help maybe take 2 rest days in between runs for a week or so? I did this and it really perked my game up and helped me through last few weeks. Good luck with your next run. All the best🏃♀️🙋
Thank you Bg, I'm not running now until Saturday so I'll see how that one works out and am willing to give myself 2 day breaks in between as you suggest. I suppose it's trying to find the best method that suits us as individuals, even though we're all flesh and blood our anatomies can require a bit of fine tuning!
You will get faster! But it takes time. My suggestion is - don’t bother about pace at all for a few weeks. Run at an easy conversational pace. Maybe even gradually extend the time spent running on one of your runs. Enjoy running without the pressure.
If you’re looking for an app, I can recommend the Nike Run Club. There are a number of guided runs, some based on distance and others based on time. I love these, especially the headspace runs.
There’s also JuJu’s Magic plan, over on the Bridge to 10K forum if you do want some structure. It’s not an app, more of a spreadsheet with 3 runs a week to do. You’ll find it in the pinned posts and you can start whenever you want. You can focus on time (this will get you running for an hour) or distance (to get you running 10K). The distance runs you take as long as you want, there is no focus on pace. I didn’t do this, as by the time I found out about it, I was already running slowly for almost an hour on my weekend run and I knew that 10K was going to happen anyway as I kept increasing my time running.
Thank you Jools, that is very encouraging and you are doing really well with the way you have set your runs. I will look at the Nike runs, someone else has also recommended this so it must work.
By the way, I still can’t run 5K in 30 minutes 😂. I’ve accepted that it might be a while before I can and have stopped focussing on it for now. I felt that 10 miles was a much more exciting target!
Most recreational runners tootle along at a middling pace, not spending nearly enough time at an easy conversational pace (you don't need any tech to get that right) and then not pushing hard enough when trying to work on speed. Most trainers will recommend an 80/20 split. Those easy paced miles continue to build stamina, endurance and strength and the speed work using intervals or fartlek will improve your ability to employ oxygen, if you work really hard.
You graduated eight days ago.............that does not confer any special powers, they come from many miles on your legs, which will require patience.
Perhaps you could benefit from looking in at the monthly Consolidation Club, healthunlocked.com/couchto5... to see what others are doing and get some advice on training.
You say you want to run at ease at a reasonable speed.........that is all a bit vague in target terms. Put some figures on it eg. 5k in xx minutes. That gives you something to aim for.
Forget about other people overtaking you. That happens to everyone and you have no idea how long they have been running, how far they are running, whether they are on a speed interval etc.etc, so run at your own (80%easy pace and enjoy your ability.
Most runners who have been running for several years will tell you that speed comes gradually and also that they are far less obsessed by pace than most new runners.
Thank you Ian, I'll 'absorb' what you say and apply it best I can. My current target is 5k in 30 mins, but I can see perseverance will also play a part. I do speed up in the last minute and find a bit of a sprint going on which is fine because it's short and sharp, so I know I have some leg power! Meanwhile, I'll continue to plod with intervals of quicker plodding until I find I can speed up just a little!
The whole point is that your speed work is not a faster plod but is hard physical effort, which is why intervals or fartlek is the only practical approach.
Thanks Ian. My faster plod is my way of expressing that 'm speeding up a little from a slow pace, and the speedier intervals i' ve been leaving until the final minutes of my run, lacking the experience /confidence to know if I'll complete a 30 min run if I use energy earlier in the run.The tactics you mention do appeal to me and I'm intending to apply them and see where it takes me.
Keeping to three runs a week will definitely bring improvement. It might be slow at first, but it will come.
You might be happy doing three 30min runs each week, and if you are then it's something to keep doing, but another option is one of 20, one of 30 and one of 40, or even 15, 30, 45. If a faster and easier 30mins is a particular aim, then running for 40-45 minutes now and again is a good way to improve your ability to run 30mins. Not everyone finds it easy to fit runs into their day, especially with the late sunrise and early sunset, and some days the difference between 15 mins and 30 mins is that one is manageable and one isn't. You won't lose fitness or running ability by shortening one of your runs.
Dear Magellen, thank you so much for replying and that all makes perfect sense to me. I may well try a faster 15 mins and switch about as you say. Good idea indeed that also takes account of the short supply of daylight 😎!
Hi, I’m in the same boat! Ran my first run after graduating yesterday and only managed 20 minutes but maybe next one will be better. I just want to run for 30 minutes and enjoy it rather than desperately waiting for the end!
Thank you for your reply Ruth. Yes it is a bit of an unknown as to when running will be a treat (as it is for many), rather than an endurance test! Read Gogojo's reply below, that looks helpful as do all the contributors to this thread who generally say runs will become faster, longer and enjoyable. They also give tips etc, so hope this helps us both - so many can't be wrong! Best wishes ☺️
Not every run can be a good one, but there is something good in every run...
It's not always that obvious either. If you can keep to 3 it does help to ingrain the habit, if its feeling too tough maybe drop to 2 for one week to give your body a break.
Basically yes, the more we do it, the easier it really does get. You will get faster naturally but also when it feels less tough try different speed options, do a shorter run, say 20 min, but try to run it all consistently faster. Or even on your 30 mins try putting bursts of speed in, running faster between certain sections before dropping to steady pace again.
Try not to get too hung up on speed though, my motto is "smiles over miles" or "further, not faster" as I prefer long distance over shorter/ faster running to enjoy nature and the views. Find what works for you 👍🏻😁
Thank you Jo. I will put in some faster intervals as sprinting actually appeals to me over distance, although I realize stamina is essential. I'll keep on going with all the suggestions in my head, some of which will, hopefully, sort me out in due time.Many thanks and best wishes ☺️.
Once you have got more consolidation runs done, I would say try going SLOWER but add a bit of extra time (don't break the 10% rule). Slower will get you further. Then when you try a shorter run you will have the stamina to speed up a bit. I recently started going for longer runs at a much reduced pace for me I do 2 of these slower runs a week, and one at my more usual pace.The first time I did this, after only 5 slower runs I did my fastest 5km.
Don't make it hard for yourself. It's not a competition and if you get despondent and fed up you won't sustain this.
Thank you Jell, that all makes a lot of sense. I will be bearing all these tips in mind and integrate into my running tool box! Congratulations on your fastest 5k, must have given you a real buzz. Best wishes ☺️
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Nailed the magical 5k 😊😊😊
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