Struggling with pace!

[Pymander10]

Hi all I hope the running is going well for you all!

I got a bit disheartened on my last run as I started running at a faster pace and almost didn’t finish the week 4 run 3 first 3 minutes . I brought it back though and found my slower pace. I feel like my natural run is to go a bit faster but I can’t handle that so need to slow down and get into that pace but I’m afraid to say at the start I find it difficult and need to concentrate more.

Anyway I’m doing week 4 run 3 again today before I head up to week 5 which I’m really nervous about! Wish me luck!

[IannodaTruffe Mentor]

Well done.

There really is no need to go faster and we don't say this to be patronising to new runners, but purely because an easy conversational pace is the most effective for the development of your aerobic base.............faster is not better.

This FAQ Post about getting faster might help put it all into perspective for you healthunlocked.com/couchto5...

Relax and enjoy your body's ability to adapt. Don't push and compromise that development.

[Pymander10 Graduate in reply to IannodaTruffe]

Thank you that’s great advice. I’ll really concentrate on my run today to make sure I’m at the right pace. I get very anxious when I go out so my heart is racing already and I think that makes me want to run faster to run away from it.But thank you so much for your advice and I’ll really concentrate on pace today!

[IannodaTruffe Mentor in reply to Pymander10]

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.

[Pymander10 Graduate in reply to IannodaTruffe]

Thank you I will do that on my run today! I think it’s also a mental thing for me as when I was running a few years back these lads drive by in a car and shouted “run faster” at me and then I had an anxiety attack. That made me feel very self conscious and it took me 3 years to get back running and doing this programme. Which despite all of that I’m thoroughly enjoying myself!

[IannodaTruffe Mentor in reply to Pymander10]

They know nothing about running and really should be totally ignored

[Pymander10 Graduate in reply to IannodaTruffe]

Very true. It stopped me running for 3 years but I’ve decided not to let it stop me anymore and I’ve come so far. This forum has helped keep me going and I’m so appreciative of that!

[Instructor57 Graduate]

Well done with your progress You are doing just fine !

And you have been given invaluable advice from IannodaTruffe !

Think of your pace as petrol. (Or fuel)

If you start of too fast you will burn too much petrol or fuel ! And you may not have enough left to finish your journey ,

Starting slow and maintaining a conversational pace will make that fuel last longer , this will without doubt help you through the program and help to make your runs more enjoyable .

Happy running !

[Pymander10 Graduate in reply to Instructor57]

Thank you it’s very good advice. I think it’s also a mental thing for me as when I was running a few years back these lads drive by in a car and shouted “run faster” at me and then I had an anxiety attack so I’m very self conscious when people see me running. It took me 3 years to get back out there and do this which despite all of that I am really enjoying it!

[Instructor57 Graduate in reply to Pymander10]

Well done for coming back to running ! I have just read your profile .

You obviously realise the Benefits of running and I'm sure it will benefit you in many ways , remember, you are running for you !

Your health benefits, nobody else's and certainly not for the morons in that car!

And yes, sometimes running can be a mental challenge as well as physical.

This post may help .

healthunlocked.com/couchto5...

[Pymander10 Graduate in reply to Instructor57]

Thank you I am doing it for me and it’s doing wonders for my health. I’m due a cholesterol test as last time it was high and they wanted to put me on statins but I’m keeping my fingers crossed that running has helped with that. Thank you for your reply and taking time to read my profile. And yes they were absolute morons but I’m not going to let that stop me

[Hidden in reply to Instructor57]

Liking the petroleum/fuel analogy Ian 👍👍

[Ian5K Graduate]

It sounds like you’re doing okay to me. You recognise you’re setting off to fast and you’re correcting that.

It’s a learning curve, it’s taken me months to recognise the right pace and to make it feel natural and intuitive. Even then, I may catch myself going too fast through not paying attention. As long as we know, we can correct it. Next time it’ll come better. Don’t worry, you’re doing great - well done! 🙂

[Pymander10 Graduate in reply to Ian5K]

Oh thank you so much that’s really inspired me and I’m glad I’m not the only one who has struggled with pace. I’ll concentrate on that in my run today

[Rennur Graduate]

Those fat boys in the car (I bet they weren't runners) will just get fatter . You will be running to better health and a a 5K too (just not in 30 minutes). Don't worry about pace. Get to 30 minutes and then 5K then you can think about speed!

[Frenc Graduate]

Well done on your run Pymander10! One of the best bits of advice I heard recently was to go so slow it’s the roommate of boring - sounds a bit daft, but it works, it really does! Try it when you repeat w4r3 and I bet you feel the difference. Best of luck 👍😊.

[SueAppleRun Graduate]

Slow and steady is the best way to go, don’t worry about week 5 after week 4 it’s a breeze

[DylanTheRabbit Graduate]

Hi Pymander10, it took me most of C25K to learn to control my pace, and it's still a work in progress. I found it easier (to control my pace) when the walking intervals stopped, so don't worry about the coming weeks. I also stopped my tendancy to shoot of at the start by running the first couple of steps on the spot.

Now when I feel I'm putting in too much effort, I think about shortening my steps rather than just thinking "slow down". It's easier for me to put that into effect.