No progress

I completed C25K last June and was elated. Since that time I have made very little progress, in 30 minutes I only get 3.5k with no improvement since Christmas. Any advice for me…? Thank you.

[Iskm88 Graduate]

HiI’m sure those with more experience will be along with ideas but have you tried varying your route? Perhaps trying short bursts of speed with slow jog/walk?

As long as you are still enjoying it and getting out there that’s the main thing but I totally understand the frustration.

I have ran on and off for the last 20 years and been in your position but I always come back to running. I’m sure there will be great advice coming to get that distance/pace improved. Good luck!

[Hidden in reply to Iskm88]

Thank you for your support, I do enjoy it and will keep it up.T

[IannodaTruffe Mentor]

Do you want to be faster for some particular reason?

Slow runners live longer, so perhaps that is a reason not to worry about pace womensrunning.com/culture/s....

If you do want to get faster you need to work on pace in a very specific way. 80% of your running is recommended to be at an easy conversational pace at which you can speak aloud, clear, ungasping sentences.......if you cannot, you are going too fast. This pace, 70-80% of max HR, builds stamina and endurance unlike a faster pace. Most recreational runners do not go slow enough in this phase of training.

For the remaining 20% of your running time you need to push really hard, up to 90-95% of max HR using intervals or fartlek to build your oxygen utilising abilities, or VO2 max. Most recreational runners do not push hard enough in this phase of training.

Pootling along in the middle does not maximise the development of your body.

[Hidden in reply to IannodaTruffe]

Thank you for your advice. I don’t have a reason, I just thought it was odd that I wasn’t improving generally. I will certainly try the 80/20 approach. T

[Hidden]

Hi Tracey - have a look at this thread of a conversation I had with roseabi last year, you might find it useful......healthunlocked.com/couchto5...

[Hidden in reply to Hidden]

Thank you Delly-dot, will take a look. It’s lovely to chat to you again!

[Hidden in reply to Hidden]

You too! roseabi gave me a great plan that bridged between consolidation and The Magic Plans and I think it might help. I might be redoing it myself to help kick start my 5 to 10k journey.

[Beachcomber66 Graduate]

That 30 minute tag is a nuisance! At the end of C25k I concentrated on getting up to 5k and then on to 10k and beyond through Bridge to 10k and Ju-ju’s plan; slowly. It took me about 18 months before I got into raising 5k pace into sub 30 territory. It is different for the young gazelles; they can do what they like! Slow long distance runs in nice countryside are amazing and a great way to build up strength 🙂

[Hidden in reply to Beachcomber66]

Brilliant advice, I could try extending my runs (gradually!) and see if that has an impact. Thank you

[Beachcomber66 Graduate in reply to Hidden]

Hope you enjoy it; just coming into the perfect weather. 👍

[Maz1103 Graduate]

I graduated last August and sometimes feel like that. I have come to realise that its not all about speed/pace and I try to look for a little positive every time eg I felt less knackered....my heart rate stayed lower for longer,...one km was faster...I ran for longer or even just that it felt little easier or I enjoyed it more ....etc etc . X

[Hidden in reply to Maz1103]

Thank you Maz1103, perhaps I’m being unrealistic. Will bash on!

[Maz1103 Graduate in reply to Hidden]

And of course we are exercising and keeping fit !! X