Too much, too soon??

Finished my 3rd Consolidation run this week since graduating. Really pleased with my achievement but it's been jolly hard work. I use a treadmill so my runs are a consistent 6km/h, up to 7km/h. I've been using the 5k Stepping Stone plus the Stretching afterwards as per the C25K app. I've also been swimming 3 times this week & a bit of gardening, too. Do you think I should slow things down a bit or plod on as I'm finding the last 5min really difficult?

[IannodaTruffe Mentor]

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

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

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.

The easy pace is actually the optimal pace to build stamina and endurance, so going faster is not going to be more beneficial.

[Hidden in reply to IannodaTruffe]

Many thanks for your response. I'll give it a try on Thursday. Is there a slower podcast, please?

[Snail61 Graduate]

I don't use a treadmill but I do often run to the stepping stones tempo. I've found that if I want to make things a bit easier, all I have to do is shorten my stride length. By way of a change I also download running music from Amazon, you can pick from 150 to 180 BPM (SPM). It may also be worth Googling Audiofuel to see what they have to offer. Good luck with your CR running.👍👍

[Hidden in reply to Snail61]

Hi Snail61 Not sure whether I can shorten my stride on the treadmill or not. I'll have a look at it in the morning. I'll also check out music as per BPM's. Hadn't thought about that one.......thanks 😊

[Hidden in reply to Snail61]

Sorted!😃 Ran for a full 40 mins this morning....I just slowed my pace down to 5.5 km/h for 35 mins, then 5 mins of 6km/h. Easy peasy! I plan to do this for a couple of weeks before increasing my speed. Thanks for your advice. 👌

[Snail61 Graduate in reply to Hidden]

That's great news, enjoy the rest of your CR running!👍👍

[Hidden in reply to Snail61]

Thanks...you, too