I enjoy running between 5k and 10k. As I seem to settle into a comfortable consistent running pace. But I can't seem to do this for above 10k as I feel if I slow my page down too much I might as well just do a fast walk. 10k is at 6min per km. I currently rub on my own as I don't fancy joining a club.
So if there is anyone out there in Coventry that wants a running partner that will run between 6 and 6 min 30 per km. Then give me a shout. I think a run buddy may just pull me along
Start off slower at 6:30 max and see what happens. If you can't maintain your starting pace after 10k then you are setting off too fast. You will inevitably slow down later on with much higher distances simply due to fatigue. Sorry I can't help with the buddy angle as I'm 1000 miles away in Finland! If you use Strava you can search for informal running "clubs" or groups on there who run regular routes on specific days e.g. Local to you is Massey Fergusun strava.com/clubs/MFRC and if a group run past you at some point you can usually work out which club they are using the "Fly-by" feature on Strava.
Coventry is a bit too far for me too, I'm afraid, but there are other things you can try.
You can work on either pace or distance, but not both at the same time. Unless you have a pressing need to make a pre-booked race then enjoy mixing up your runs and don't worry too much about how quickly you progress.
If you run x3 a week then make one of them a nice short interval run, say, 3kms made up of fast km/slow km/fast km. After a few weeks build this up to 5km of alternate fast and slow. If you don't like too much regimentation then go for a 3km run fartlek style and just speed up and slow down as and when it suits you.
The other two runs can consist of a long run, which you can gradually increase by 10% (overall weekly run distance) each week.
And the third, well that s just a nice 5KM at your usual pace. You can add variety here bey changed the run location.
You wont change anything until you change something. Mix it up and enjoy!
your 10k pace is good, and for longer runs I would suggest slowing down, and thats a good thing, you wont be walking. Sorry i live in Bristol.... and could you google local running clubs if you want company?
Planning to progress to HM distance
Trying to up my distance
No Water Half Marathon
Last long run before GSR!
Race pace?? - HM compared to M
