Is anyone else getting slower as they progress?

[fromthetop]

Completed Week 5 Run 1 this morning, and I realised that whilst I am feeling more comfortable when I run now, my times are getting slower and slower... Not sure how I feel about that. I was pretty darn slow to start with!

Is this normal?

[IannodaTruffe Mentor]

As you run for longer duration you may well, either consciously or unconsciously, have to adjust your pace.

You don't run a marathon at a 100m pace.

As long as you can speak aloud clear ungasping sentences as you run then you are maximising your aerobic development.

[Week7 Graduate]

That happened to me to. Running further means running slower. The aim is to just keep going. Don't worry about the speed yet .That's for later. Just follow the plan. I plodded my way through the plan in June 2020 and am still plodding away (slowly) now. I have gained so much from this program. So my advice-go slow, follow the plan and worry about speed later (or never-its up to you!)

[LanciaA Graduate]

Yes, I can relate to this. Same for me, I have accepted the need to moderate my pace to ensure that I can reach the total time running. Seems to work fine, no problem. I expect that if and when my stamina improves I may be able to increase the pace a little.

[Cmoi Graduate]

Hi fromthetop , it's absolutely fine to run more slowly as you increase duration and distance. It will give you a much better base for increasing your pace, if that's what you choose to do, once you've completed and consolidated C25K.

Fwiw, when i was doing C25K I always thought I'd enjoy short, fast runs. Turns out I don't, I'm much more interested in longer distances and trails!

[clarys Graduate]

I have definitely slowed right down - it feels comfortable and I can breathe and run for longer - just completed week 5 run 3 and had energy to spare at the end of it! My running is probably the same speed as someone else's brisk walk, and today was the slowest yet, but it got me through the 20 minute run. Slow and steady is definitely the way forward.

[GTFC Graduate in reply to clarys]

All of this 👆 is just terrific. My fastest pace (7 min mile) is someone else's slowest. Be you, do you and smile!!

[notbad Graduate]

Excellent replies, can only agree with them, it’s normal to drop your pace as you run for longer. I first did c25k 10 years ago, have redone it several times since after various injuries. 10 years ago I obsessed with getting 5k in 30 mins, now I’m older, slower but wiser. Speed doesn’t matter to me now, the main thing is we have gained massive amounts of fitness over the weeks, and we’re still gaining. Well done!

[GTFC Graduate]

I love this. To me it's a bonus! If you're out there and comfy then go with it. Consistency and time on feet are absolutely key. So don't over think things. Go out there and keep on keeping on. Over time you'll see what happens 😊

[UnfitNoMore Graduate]

I am… I have progressed a good way since I started… but my 5k is a faster paced run than my 10k and my half marathon is slower still. Not only is it normal, it’s desirable! Slower running improves the cardiovascular and muscular systems, running flat out actually damages them a little, so most running should be at a comfortable pace… and the longer the run the slower that is. If you are logging your pace, what is amazing is watching how that comfortable pace quickens over months/years… you have this joy to come.

[nowster Graduate in reply to UnfitNoMore]

Exactly this!

There's no way I'd run a half marathon (21.1 km) at the same pace as I'd do 5km, or 1km.

For example, my PBs are currently:

1 km : 4:04 (4:04/km)

5 km : 25:34 (5:07/km)

10 km : 53:45 (5:23/km)

HM : 02:09:30 (6:08/km)

After 1km at that PB pace, I'd be in oxygen debt, having to lean against a wall to get my breath back. It would be a minute or two before I could walk any further, never mind run.

The HM is all done at a comfortable pace, and at that pace I can run for ages without feeling tired. I'll be a bit stiff after the run, but that's only because I don't do them regularly.

A year ago, my comfortable pace was about the 7min/km mark, but it's now creeping faster. It's probably around 5½min/km now for shorter runs, or about 6min/km for longer ones.

But for someone in the middle of the C25K, pace isn't important at all. It's all about making those legs move until they can comfortably do 30 minutes of running without stopping. Distance and speed are not important.

This time two years ago I had never ever run at all, and my first attempt at C25K's week 1 (in March 2020) ended with me feeling sick, with palpitations, cold sweats, a stitch, etc. etc.

fromthetop , you will enjoy the process more if you keep things easy. Finding yourself going slower as the duration increases is perfectly normal, and a good thing. Don't worry about the stats at this stage.