Does it get any easier

[Eyres28]

Graduated couple of weeks ago now and dine 6 30 minute runs since. I cover just over 5k in the 30 minutes. Thought it would get easier the more runs I do but as yet it isn't. Any tips as I really want to progress to 10k but don't see how I can unless I can do 5k without it feeling a struggle

[SueAppleRun Graduate]

Flipping heck! You are fast!!! Slow down to be able to run longer. I'd also suggest mixing the runs up a bit, ju ju's magic 10k plan might be a good one to follow. I'll see if I can find the link. When I first tried it I could hardly see the point if the shirt runs but it works.

healthunlocked.com/bridgeto...

And everything MissUnderstanding says too 😁

[MissUnderstanding Administrator Graduate]

Are you me?! This is exactly how I was at the end of Couch to 5k!

If you’re finding every run tough, it’s because you’re running too fast. I thought I couldn’t run any slower and I’d found my “natural pace” of around 29 minutes for 5k. One day I had sore legs from the gym which forced me to go slower. The difference to my comfort level was mind blowing.

It might feel really unnatural to run at a slower pace to start with-it certainly did for me. I often find going slowly harder than really pushing myself. Some of that is my own ego. It’s really worth spending the time to nail that comfortable pace though because most of your runs should be done like that to build up your aerobic capacity.

Have you used the Nike Run Club app at all? Their runs really helped me to find the easy pace where you feel you can run for ages and ages. It wasn’t easy for me to run more slowly but it did get me to 10k quite easily (once I found that pace!) and was a brilliant base to build up to half marathon from. I can still boot out a fast 5k but unless I’m deliberated pushing it for something, I very rarely run it under 30 minutes now.

This is such a common issue for graduates. You’re not in any way alone in this and you’ll get to that 10k! You might like to check out our New Graduates Club threads starting tomorrow and have a browse around the Bridge to 10k board when you’re ready.

[Eyres28 Graduate in reply to MissUnderstanding]

Thanks. I find it really difficult to slow my pace down

[MissUnderstanding Administrator Graduate in reply to Eyres28]

It can be hard for lots of reasons! What is it you’re finding the most difficult?

I really didn’t like seeing the slower times or the shorter distances because it felt like I was going backwards (I wasn’t!). I thought people who saw me would think I was really slow (which doesn’t matter!). I felt like I couldn’t get my form or run pattern right because it felt unnatural (but it came with practice).

Things that helped: Using a talking podcast to put me in the frame of mind that this was an easy day. Nike Run Club easy runs/recovery runs with calmer music was also a good combination for chilled out runs. Going for “time on feet” rather than distance was a small shift of mindset that made a big difference. I set my watch to show my pulse not my pace.

[javo123j Graduate]

Just slow down a bit and try some longer runs. You don't have to slow down too much but you will notice the difference

[Eyres28 Graduate in reply to javo123j]

I think I must be running too fast for my current ability based on the replies I have received. Find it hard to run any slower than I currently do

[javo123j Graduate in reply to Eyres28]

You're not alone. I was similar to you where I was more comfortable running 5k under 30 minutes but I found that by slowing ever so slightly I was running 10k in under an hour within a couple of months. The difference was only around 20 seconds slower each kilometer. I know we're all different but try to increase time of 1 run by 10% each week. Not easy but worth a try. Good luck

[John_W Graduate Ambassador]

In what way are you finding 5k a struggle currently?

[Lonmayloon Graduate]

I have experienced exactly what you mention. If you have difficulty slowing down try shortening the length of your stride and increasing the cadence. You could also look at the MAF180 training which for you would recommend most of your runs at a maximum heart rate of 120-125 bpm. A Garmin watch helps measure these fairly easily and also logs progress.

[Oldfloss Administrator Graduate]

You have had some tips and great advice... maybe take some of those tips and find a long hill...

I am not joking... maybe starting a run with an incline... might slow you down a tad.. I used the long hill near me, as the first part of any run, because for a while I used to shoot off like a greyhound after the gun!

It worked.. but of course as time went on.. , it became easier and I got speedier... and of course... the delights of running downhill are there.

But, to get the distances in you have got to build stamina up and strength, and keep it for the whole distance.. so the only way really is, slow and steady.

Do try shaking the runs up.. some 30 minutes.. some short and fast if you care to and...more importantly.. some long, no distance in mind at all, relaxed, see where I get to, runs... they are the ones that build everything up....

[Roxdog Graduate]

You haven't said what it is you're finding a struggle. So if it's breathing, legs getting wobbly/worn out, then as others have suggested, it's probably too fast at the moment. It can be difficult to slow down, but maybe a trail run on uneven ground, or a music playlist with downbeat music might help? Or a run on overgrown footpaths? That will naturally slow you down and you may find yourself running for longer anyway.

Good luck

[Wavy-chick28 Graduate]

Don’t be hard on yourself it will come just enjoy the runs, change your route check out the NRC app to spice it up and you will get there.

It’s never easy but it sure is fun ….. sometimes

[Dendev75 Graduate]

perfect advice from others on here. Well done on graduating, your pace is fast for just completing it so for longer distance, like the others say, slow your pace. I did Ju-Ju’s magic plan and it works really well, I did the timed version as it was similar to ct5k and found myself inning for 60 minutes at the end - good luck 😉

[hamit Graduate]

Well, slow easy non eyes out runs keeping the heart rate as low as possible is worth a try. Run slower to get faster.

[Frizzbomb67 Graduate]

I asked that question once and the simple answer is ‘yes’. But someone replied “there’s nothing like a 10k to make a 5k seem easier” 😂 and they were right. I also learnt to slow down and enjoy the journey. I second NRC as there are lots of different runs in there to mix things up. I really enjoy the interval runs which are all about switching pace, and there is also some good coaching. The half marathon plan starts at 5k so you could take it from there and stop at 10k. There are 5 runs per week but I just spread them over 2 weeks as I have to work for a living 😂

[Frankenfoot23 Graduate]

I'm at a similar point but about a week behind you. I completed the plan a week ago and have done three consolidation runs of 5k over about 33 minutes each.

I am new to this and a lot of good advice below.

I would suggest another 2-4 weeks of consolidation runs at the same distance and see if they just start to feel a bit easier. I feel my last two runs have gone well. The first 10 minutes are the hardest but then I zone out with the help of music and the Nike Run Club app. Try listening to the headspace ones while running, it helps you go into a kind of meditative state where you aren't thinking about the run, only enjoying the surroundings and the talk.

You are doing fantastic and I'm sure over time things will get easier for us all.

After consolidation, I'm planning to try Ju Ju's 10k magic plan, it looks great. It seems to mix run lengths, so week one I think is a 2.5k run, then a 5k one then a 5.5k to finish the week. Each week the longest run increases by 0.5k. It sounds good and we could always repeat a week or two

Hope it works out for you. All the best.

[Freecloud Graduate]

It takes a lot of willpower to slow down. But you will quickly stop enjoying running if you don't. You need to give yourself time and patience if you want to do longer distances.

[Folkylass Administrator Graduate]

Well first of all you are doing amazing….5km in what? 30mins? That’s just brilliant. Are you being too hard on yourself ? I think maybe you are.

How about just getting out there ,stop over thinking everything , start your run ,keep it at a comfortable pace, you know the sort of thing …don’t start too fast , keep your breathing nice and steady and just see where that gets you and how far. I bet you’ll be surprised at just how far you may just get. And most of all enjoy the run. Eventually everything else should fall into place and you’ll stop struggling and start enjoying.

There’s a lot of good advice here and it would be worth your while to maybe cherry pick from each bit of advice here.

If you still find yourself struggling…maybe some medical advice from a professional would be the way to go.

Good luck and chill!👏😂😂

[Eyres28 Graduate in reply to Folkylass]

Thanks

[Lookslikejames Graduate]

To add to everyone's great advice, I would also recommend adding in some weights sessions at the gym. I'm currently training for a marathon and the difference strength training has made is amazing!But as others have said, definitely try and slow down as well and focus on deep breaths. There's no shortcut with running, all you can do is run consistently, eat well, sleep and hydrate and in time it will become easier and more enjoyable.

[Sisteract5 Graduate]

that’s absolutely amazing! 5k in 30 mins!! In awe. Others will know the right tips to help you towards your 10k aim, I have no idea as still not managed 5k yet! I just wanted to say - brilliant - well done!