Seems I'm getting better at this slower running lark. My first easy 5K was too fast, but today:
- Pace was in range
- No sign of a red face (took a selfie as proof)
- Garmin didn't give me that 'you are in mortal danger if you carry on like this' score
- I spent more time in the orange HR zone than the red which is a first !
Yay!
(I think)
(Just hope I don't forget how to run a bit faster) 
Try running even slower. There's a joggy jog jog pace for everyone (who's reaching a good fitness level) that is around 130 bpm and very relaxed breathing...kinda "run all day" pace. From there the increased distances don't look too impossible apart from the shear amount of time on your feet snd fuelling etc.
Great progress!
130bpm? Wow. That's pretty much my walking HR! But I take your point I could still bring it down further. I really noticed the difference in my long run this week - nothing scary about the distance I ran and no raggedy legs at the finish - I even felt there was a good sprint left in there (not that I risked putting that theory to the test of course 😀 )
Do some long hard walks on flat ground and see what your HR looks like --- then add maybe 10-20BPM to that and see if you can run easily to that.
Interesting idea! will give that a go 
Problem with HR training is that we don't really know our max HR and it is difficult therefore to work out our individual zones. There are some things we do know though - what our resting HR is , what our brisk walking HR is, and IF you have done a 10K race as hard as you can , what your average HR for 1 hour is ( basically this is the top of your zone 4) . We can work out zones from this info
For me a brisk hiking pace (6km/h) has my heart rate around 95-100 and jogging very slowly at about 8-9ish km/h (01:10 10k, 02:25 HM) is about 130 once it settles down. So not really too much extra grief between a hard walking pace and an easy jog, effort wise.
I sped up on the home stretch of my dog walk today - just a brisk walking pace at best - and hit 135! I guess I should have carried on a bit longer to see if it settled any, but I had been walking moderately for over an hour. My resting heartrate is always below 60 - anything from 55-59 usually. Both measured by Garmin. I haven't done a 10k race yet so don;t have that stat. But with a brisk walk at 135, no matter how easy my run it is never going to be 130 Do I just adjust the HR zones to reflect me? or should I be looking to improve fitness until I fit into my Garmin calculated, age related ones?
Linda - have to ask you this - how old are you? Age is related to your maximum HR. Your resting HR seems quite good although I have seen much lower. My understanding is that women have higher heart rates than men - something due to the physical size of the hearts. But 135 for a brisk walk does seem to me to be quite high - you could still add say 10 beats to that and see if you can run easily to that number. Next time you see a Doctor about anything else , you could discuss with him about high HR's when exercising. he/she will be perfectly happy with your resting HR I think.
I'm 57, so it's way above any of the common max heart rate calculations, even the one that's supposed to handle -'older people' better 😀. I will try a longer period of brisk walking next time I walk the dog on my own, just to see if it settles down over a period of time.
Sounds good L, I do like a nice slow run myself. Looking forward to my nice easy run tomorrow 😊
enjoy
Its good practice linda because I believe you have to slow yourself down when the race starts so you don't spoil your run
Very good advice. I prefer that suggestion to Abi's burpees idea 😂
Do the whole 5K in burpees! I bet there's someone crazy enough to already have done it 😂😂😂
Show us how it's done! 😂
truth is I can't run any other than a slow pace🤣
Awesome!
Virtual Bath Half (easy option!)
Second HM - big improvement in time
Dorney 5K
Forest of Dean 5K Race Report
