Hello,
Would anyone have any suggestions for a metronome app to help with pace?
I have just completed w6 r2. I don't seem to be able to find a steady pace on runs, keep getting faster and faster no matter how much I try to go slow and doubt I'll complete longer runs successfully until I can.
Many thanks
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.
Thanks, definitely not 😂
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, as mentioned in the guide to the plan.
Thanks for the tip.
Your idea of a metronome is not a bad one but what you're possibly failing to realise is after about 10 minutes of every run, your body is nice and warmed up and you naturally feel more comfortable and your pace can increase without noticing.
As long as you feel comfortable thoughout - not wheezing, out of breath etc, then your pace is fine. So, pay close attention to your breathing rate and how you feel. Your breathing rate (a sign of how much effort you're putting in) is your best friend, the canary-in-the-coal-mine. If it all feels too hard... S L O W down! Maybe even to a walk for a few seconds, so that you can reset.
Try this: imagine you have a balloon full of air and you have to let the air out in a controlled way such that there is still some air left after, say, 30 seconds or 1 minute or even 5 minutes. That control you are applying, the thought behind it, the judgement, is the same control you need to apply to your now longer runs. Imagine a pace that sees you finishing like you could carry on at the end if you had to. Do that and you'll sail through the rest of the program.
You're nearly on the home straight now, you've done the hard work of Weeks, 4, 5 and nearly 6 .... EMBRACE the challenge!
Not strictly what you have asked but try shortening your stride. Generally a higher cadence is a good thing.
As a relative newbie at exactly the same point in C25K as you, I’ve experimented with using a metronome and found it very helpful. The app I use is “Tempo”, intended for musicians and very easy to use. I read that using a fast cadence is easier on the knees, so I put it on 180 for the whole run. It’s amazing how it seems as though it changes speed during the 30 minutes!
I say the names of my husband and three kids. It is the perfect pace for me. Try it!
Rather than a metronome, what about collecting a playlist of songs that have the right tempo/feel?
I'd imagine you might go a bit mad if you're just listening to the click of a metronome!
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