Advice Anyone?

[Squeezie]

I graduated from Couch to 5k a few weeks ago🏃🏽‍♀️, but have only recently found this forum.

I’m well chuffed that I’ve managed it, and I’ve run 3 5ks this week (never thought I’d be able to say that!), fastest around 37:30. However, my heart rate is up around 155 throughout, and I think I’m supposed to be running at 85% of max (which I think for me is 160).

I am a bit of a plodder (which I’m fine with) but I don’t think I can run much slower 😄. I’m not out of breath, but I do find it hard (sorry if this all sounds contradictory). How do I run slower without grinding to a halt?

[Hidden]

So welcome along, you'll be chuffed to know that speed, is your speed and it's grand 👍 have a look at the below for ideas on what you may like.....

youtu.be/9L2b2khySLE(Not working as expected?)

healthunlocked.com/couchto5...

healthunlocked.com/bridgeto10k

[Squeezie in reply to Hidden]

Thanks Hidden , I'll have a look

[IannodaTruffe Mentor]

Welcome to the forum.Unless you establish your actual maximum heart rate you are left using averages and somewhat crude formulae to calculate your zones.......so it is guesswork, unless you happen to be average. Without knowing your age the numbers are totally meaningless, as max hr reduces as we age.

The pace that you should be doing approximately 80% of your running at is one at the top of the range at which you can speak clear ungasping sentences. This 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.

If you want to improve your speed then spend the other 20% pushing pace using intervals or fartlek........otherwise just keep plodding for all your time

You might find this guide to post C25k running helpful. healthunlocked.com/couchto5...

[Squeezie in reply to IannodaTruffe]

Thanks IannodaTruffe , I'm 60. I feel that I can chat at that rate, but concerned that I have nothing left in the tank for bursts, or running uphill, and worried that my heart rate is too high.

[IannodaTruffe Mentor in reply to Squeezie]

As I said, it is impossible to know whether your heart rate is too high unless you establish your actual max HR. That said I would not worry unless you feel unwell or do not recover quickly.

Just keep at a conversational pace and you will be fine. 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. This slower pace will build your stamina and endurance.

[Squeezie in reply to IannodaTruffe]

Thanks, I like practical advice. I’ll try it out.