Sorry, long geek question. This is my second time in the Circus. Finished C25K in November, and have been running 2-3 times 3k a week and adding some pilates and strength training (I am recovering from years of severe illness). I am getting a little frustrated that I don’t seem to improve. I still find 3k difficult, and I am now down to a 9min/km pace (started at 8 just after graduation). My garmin tell me I am only in the aerobic zone for 25% of the time, then it goes up, and I end up with around 25% in the threshold zone where I shouldn’t be. I HAVE adjusted the zones as I generally have a higher than normal heartrate, which isn’t an issue in itself. I have to be careful with fartleks, Hills etc as I have FAI, so my hip get aggravated very easily. Do I just carry on and hope for an eventual breakthrough, or is there anything else that I can do? Writing this, I am wondering if more consistency with bridges, squats and clamshells could help, as perhaps I need better glutes engagement.
Just to clarify - I am super happy to be running at all, but I miss the joy I used to have, and the ability to just keep on going because the last kilometer is just so tough now.
Written by
RJN12
Graduate
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🍏🤗Welcome RJN! There are no geek questions here! We welcome them all. Hip impingement is a very specific condition & I think your answers need to come from a physio. I know you love running & want to continue to enjoy it as long as possible so it’s really worth getting some expert help. We always advise strength & flex & cross training but in your case you need professional advice as to how much or how little! Once you have had that assessment do let us know and we will encourage you week by week! You have had a rough time .. but hopefully that can be turned around! Xx
Oh I have done years of physio for my FAI, so that is why I have my pilates routine and know to avoid the usual drills. Before my illness, I managed to get to a strong running form even with FAI, but somehow my aerobic fitness is letting me down.
🍏 The best and most efficient way to increase your aerobic capacity is to run slightly faster (10 to 30 seconds per mile) than your 5-K race pace. Faster runners should be closer to the 10-second figure, and slower runners closer to the 30-second figure. If you download the Nike Run Club App they have a training plan for 5 K & 10K starting from wherever you are at right now showing you how to do this with speed runs etc You can take extra rest days and build up aerobic capacity slowly. Hope this helps you!
Maybe look at running slower for longer?One of your runs could be the one to extend every week. Running longer at a low heart rate will improve your aerobic base and will lead to you running faster with the same heart rate. You have to be patient, though. For example, for my long run, I typically run now for more than an hour keeping heart rate at 115 - 128 (My Zone 1). I like that I’m not even tired at the end. I can keep in the zone and am definitely speeding up. Soon I will be incorporating Zone 2 into these runs.
Some of my other weekly runs are incorporating other zones and also the occasional intervals run that I do by pace. I do strength training and have just started (in a small way) weight training. My aims are to run a comfortable 10K and to improve my 5K time.
Annieapple has given you great advice... and I agree with Jools2020 ... longer , slower runs too really can impact.
The longer steadier runs do, help everything to evolve, in a gradual measured way. We do have many posts here which demonstrate the way this all works...
This is taken form a pinned post.. regarding running after you become a Graduate..
"Once you graduate, you can pop over to the Bridge to 10k forum, where you will find that most people are following a training regime similar to the pros, based around running hard for approximately 20-30% of their weekly running, with the remainder, 70-80%, run at an easy pace, which is one where you can easily hold a conversation as you would when walking.
That easy conversational pace equates, in most people, to approximately 75% of your maximum heart rate and is the perfect zone which, counter intuitively, is the pace that builds stamina and the solid aerobic base that you need to move forward, but is also the perfect pace for the new runner doing C25k. At an easy conversational pace your body will gain capillary density and more numerous mitochondria, which are the powerhouses of your muscle, but if you push hard you can actually destroy muscle mitochondria. "
Here is the full post,
Once you graduate, you can pop over to the Bridge to 10k forum, where you will find that most people are following a training regime similar to the pros, based around running hard for approximately 20-30% of their weekly running, with the remainder, 70-80%, run at an easy pace, which is one where you can easily hold a conversation as you would when walking.
That easy conversational pace equates, in most people, to approximately 75% of your maximum heart rate and is the perfect zone which, counter intuitively, is the pace that builds stamina and the solid aerobic base that you need to move forward, but is also the perfect pace for the new runner doing C25k. At an easy conversational pace your body will gain capillary density and more numerous mitochondria, which are the powerhouses of your muscle, but if you push hard you can actually destroy muscle mitochondria.
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Advice and opinions please! 
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