Looks like "Back to C25K" for me!!!

[Bazza1234]

Over the last 12 months, I really concentrated solely on my marathon attempt. I originally found a Couch to Marathon 52 week plan but eventually ( before too long) converted it into an amalgamation of Galloway run/walk 5k, 10K, HM and M plans. I was so daunted by the marathon distance that I decided I would walk it - but cannot walk at the pace required to finish within the cutoff of 6 hours 20 minutes ( 9 mins perK) - so I slowly experimented with a system whereby I would walk for one minute and then run for the minimum time needed to average 9 mins perk. Turned out that this was just 30 seconds ( at a comfortable pace over 30 seconds but really quite fast at around 6 mins per K). I then practiced this 30/60 strategy for the next almost 12 months , including the marathon race . BUT - now I seem to have lost the ability and will to run for any longer than 30 seconds - and moreso I have lost the ability to run any slower than 6 mins per K I have had a few tries of running for 2-3 minutes at a time - but that fast pace is killing me So I have looked back at what and how I did C25k 5 years ago and am slowly coming to the realisation that I am going to have to do it again. Anybody else fallen into a similar hole to this?? - and how did you get out of it?

[Agelesslass Metric Marathon]

Oh dear, I am sorry that you have fallen into this scenario, I know some of my fellow runners walk and run every other and they are finding it hard to just run now. Good luck 👍👍🏃🏽‍♀️

[Tbae Metric Marathon]

Just googled correlation between pace and endurance.

Loads of stuff.Perhaps something there for you Bazza.🤔

Atb with your solution and please keep us posted.

👊💥🏃‍♂️⭐️👏👏

[Windoze Half Marathon]

Back to basics then Bazza? Build the foundations first....

[TedG Half Marathon]

Hi Bazza, I don’t understand how you’re finding it difficult to run slower than 6min kms?

Do you remember when you first started C25K, slow and steady? I’m sure you weren’t doing that pace then?....just saying 😊

[Bazza1234 Marathon in reply to TedG]

Oh I agree!!! It just seems that that pace is now burned into my running muscles' memory. I have had an epiphany overnight re this ( couldn't sleep!!) - I am going to get out my metronome app on my phone and dial my cadence right back and practice running with a lower cadence for a while. - my cadence has become about 190 over this past year as well. I really do think that my muscles and brain just needs to be retrained.

[AlMorr Half Marathon in reply to Bazza1234]

190 is far too fast, I have set my metronome app at 162 cadence/beats/steps a minute and gradually increasing my kilometre per week, it has been pretty steady at 7.30/km, so if I eventually run a full 10K it would be around 1 hour 16 minutes.

[Whatsapp Half Marathon]

The focus of C25k is probably a good reset point for you. Ad a nice change of pace (pun very much intended) after the efforts of the past 12 monhs

[Decker Ultramarathon]

I hope this reset strategy works for you Bazza. I wonder if you mix one challenging pace run into each week whether that may help your pace come back over time? The other runs could be slower. Sort of the same LSR, Tempo, Recovery mix you see in other mara plans, but at a scale that works for you?

[Snuffy_T Half Marathon]

On a much smaller scale. I completed C25K last October and then did HM in February this year. The only way I could get up to the LSR distances was to walk a bit here and there. I then lapsed for a bit and found it really hard to run without incorporating walking. I've forced myself to keep going up to 5k with no walk breaks. I'm hoping to start my HM training for February 2020 at a better level than last time without (hopefully) any walking breaks. We will see if I can run the whole way this time.

[Bazza1234 Marathon in reply to Snuffy_T]

To be honest, I believe that you will actually do better doing some kind of planned and operated run/walk strategy for the HM . Some people dont like it ( for various reasons) and so people cant do it (also for various reasons) , but those that can and do swear by it with improved times over long distances - including an even pace across the distance . I think that I have simply taken it that bit too far and turned it into something habitual.

[Snuffy_T Half Marathon in reply to Bazza1234]

I incorporating walking, ab lib. So I guess your right I could actually do a plan this time...!

[Bazza1234 Marathon in reply to Snuffy_T]

Have a look at the RunDisney website for run/walk HM plans

[Deals1 Metric Marathon]

Hi. Mmmm.... sorry I don't really have any advice

Hopefully you will find something that works for you.... let us know

good luck

[Hidden]

What a bummer. So sorry you’re experiencing this. I tried a tiny walk break on my last very long run and, honestly, it was easier, less tiring and less painful to keep running!

I’m heart rate zone training. There is something to having the correct zone Colour on your wrist and a buzzer to tell you when you’ve exceeded the zone to get you running slowly. And by slowly, in zones 1&2 I could walk faster. I wonder if it might help you to try it.

[Bazza1234 Marathon in reply to Hidden]

This is exactly what I am intending to do - I just got delivered to me a nice new Scorsche Rhythm24 HRM which is worn on the upper arm. I am pretty much finished with "racing" now and just want to follow a HR training programme ( 80/20) for fitness and health reasons - but even struggling with that so far . I think that to move forward I really do need to kick this "habit" of very short run/walk intervals which I have been practicing for a long time.

[Hidden in reply to Bazza1234]

It’s a vicious circle because now you have probably trained your mind to believe you can’t run. At least this happened to me when I was starting again after injury earlier this year

[Hidden]

I did marathon training early this year with long slow runs at a slower pace. It went well and I got up to distance. In May I completed my marathon at 7.13min/km pace. However, since then my runs have been slower paced or felt much harder work over all distances. Reading around I have got into a habit or a rut of slower pacing. In order to improve this I have to push outside my comfort zone with sprint intervals, hill sprints and tempo sections within my shorter runs. By doing faster paced intervals I am training my faster twitch muscle fibres to partake again. I think I am starting to see some results and feel more comfortable at a 6.20min/km pace.