Sounds OK to me. I'm finding I can do distance and time but it's hard to up my pace. I did 10k on Monday at an average of 8.70 kph and tonight I did 4.58 k at an average of 9.25 kph. I'm reasonably happy though as I only started running in Jan and I'm 56 so I'm sure the age and previous lack of fitness are big contributing factors . I'm expecting that as time goes by my pace will naturally get quicker, I just need to be patient.
I think you are doing just fine...my average pace for my last 5k was 7.30min/km so you are alot faster than me. My next goal for 5k is to do it under 35 mins (2 mins to know off then!). I think speed will come with practice. I am hoping by doing longer than 5k once a wee, with the running club, even though that average pace is very slow (9.15min/km) due to me having to walk bit (up muddy hills!) and re-grouping it will help up my pace for the 5km.
Running using the Runkeeper app. I run for a minute and walk for a minute and so around 2.5 miles a day. My ave. pace seems so much slower than my friends using couch to 5K and I am running g at a good speed. I’d have to sprint the whole thing to match them. I’m trying to figure out why this is; does couch to 5K include the periods of walking in ave. running speed? I can’t find this info anywhere...
I'm at about the same pace as you. I've had to take almost a week off due to feeling totally drained. Running intervals is supposed to help with building up speed - I'm planning to do the Week 1 podcast once a week and replacing the walk with a gentle jog and the slow run with a faster run. My first target will be 5k in 30mins or less.
35 mins for 5k sounds pretty good. I took 38 mins the first couple of times I tackled the full 5k distance but I think I was also worried about going too fast and not getting through it when actually I was probably capable of more but too scared to test it.
Have you tried doing some intervals of faster running/ jogging or doing a shorter distance but consciously pushing yourself harder, say for just 20 or 25 mins? I am trying to do one or the other (depending how I'm feeling at the time) at least once a week plus a longer run when I try to add a couple of mins each week but don't think about speed or distance- I just run for the enjoyment of it.
My 3rd run of the week is a measured 5k- same route each week- and my time is gradually coming down (33.5 mins now) quite naturally ergo I presume my speed is going up! I put this down to the fact I know I am running slower than I do on my 20mins or interval runs plus I know I'm not going as far as I do on my longer easy runs. Both these things make the 5k feel just a little easier than the other 2 runs of the week with the resulting bonus for my times.
As Laura tells us this running lark really is mind over matter sometimes!
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