I'll try to keep this fairly brief - I completed C25K in April. Since then I've been running a circuit in town which is around 3.8k. Pace was usually around 8:05/km, but came down over a few weeks to 7:59/km. One day the legs were feeling good so pushed it and completed a full 5k at 7:57/km.
The day after the 5k I went on holiday, then was ill for a week so missed running for almost three weeks. I've been trying to rebuild since then and have now got back to doing the 3.8k three times a week as I was before. My pace has generally been back at around 8:05/km or slightly slower. Today it was at 8:15/km, which is the slowest I've ever run. It didn't feel it, but it's almost a walking pace.
The reason today was so slow was because I noticed real peaks and troughs in my pace on Strava and thought a consistent pace would be key; it was consistent during my one 5k and I figured that wasn't a coincidence. So today I made sure I didn't go too fast at the points I often go faster. Which was fine, but I was still just as knackered at the end.
So my question is, how do I find my best consistent pace? Do I start at what feels like a good pace and try to keep that up for the whole run even if I end up not making it to the end, do I stick with slow for now and remind myself it'll get quicker with time, or do I not need to obsess over consistencies and just go with the flow?
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AndrewFoot84
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Personally I don't really think about my pace unless I'm running 10k or more in which case I try to start off slowly and gradually increase my pace as the run progresses keeping enough in the tank to finish the run strong .I guess it really depends on what you want from your runs ?
But if you want to work on increasing your pace then actually running slowly will help !
What you need is to first build a strong aerobic base which will eventually enable you to be able to run faster for longer .
The only times I think about pace is when I’m going so slow I think I could probably crawl quicker. The weather is hot at the moment, I’d suggest you find your comfortable pace and stick there, you know the pace I mean, it’s not a number it’s when you feel so comfortable you could run all day. Over time your comfortable pace will get faster
I wouldn't even try to find a best consistent pace as there are simply too many variables, even on the same route.
Some days it's hot, some it's cool. Some days you'll be tired, some you'll be feeling well-rested and raring to go. Etc etc for what you've eaten, hydration, illness, injury, crossing roads, avoiding people/cats/dogs/dustbins, and more.
Running at a pace that is slow and easy for you is good. If you want technical advice, check out the link in Instructor57 's post. SueAppleRun also has it right - find a comfortable pace when you feel you could run all day. And that will not be the same min/km all the time. Enjoy!
If you are happy... and comfortable and not struggling in any way... then just go with it. Your happy pace is yours alone.
The first 10 minutes of any run, may be tricky, we know that, and sometimes that toxic ten can be longer! Sometimes, not even there at all.
As Cmoi says, there are so, so many reasons why certain runs feel harder, or easier
But if, as you said you finished a run exhausted, then there is a reason for that.
You have been ill, you have not run for three weeks. The weather too may be playing a part.
So, be kind to yourself... ease up. Shorten the route... just do a short jogette and a really comfortable pace.
You will, as you keep on running, find that almost unnoticed, that your pace increases... you cover more distance and with the lovely relaxed running style, stamina improves also
maybe take a peek at the last Catch-up Corner post, which was all about exercise on some of your rest days... that is certainly going to help with your come back .
I have noticed something about running 5k. I start slow and get faster as I go around with a dip at 3k. I think there is some sensible theory as to why that is the case. Other runners have talked to me about a "hellish 10m" where your body is questioning your life choices as you throw its equilibrium. Serious 5k runners often do an active warmup as a result running prior to the race itself to get over that effect before the race proper.
My 3k dip is something I am still struggling with but I think it is something to do with the interaction between aerobic and anaerobic systems which are needing to both function to supply energy at that point. It is also almost certainly in part psychological as there is a bastard hill on the route I run at that point.
My point I suppose is are you sure running a consistent pace is the right goal ? If so build your aerobic base with a volume of slow paced running. I think you are fighting against nature in that goal though so will be needing to run significantly within your reserves to achieve it. The same pace at the last km is going to be physiologically harder than the first as you fatigue.
Have you thought about trying a different route or a different sort of run? Intervals, speed runs, fartleks etc get you running at different paces and so you learn about different efforts and how they feel.The Nike Running Club app is free and has loads of these types of guided runs and it's taught me a lot. It's free and you don't have to buy Nike stuff to use it.
You've obviously got very used to your current run but it may be good to shake things up a little.
PS IMHO speed is overrated
I found listening to audio books helped me almost transform my running overnight.
Over a fixed route my overall time varied quite a bit from run to run. I also hit a wall over distance. I tried a number of methods but the audio books seemed to do the trick. I think I used all my concentration listening to the story and left my body to sort out the running bit. My body seemed to know what to do better than my brain did.
Once I was running the same route at a consistent time, I was able to increase the distance quite easily.
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