I have now done four 5k consolidation runs but seem stuck at 32 minutes.
I don't want to run further but would like to up my pace.
What is the best way up my game?
How do I up my pace: I have now done... - Positive Wellbein...
Positive Wellbeing During Self-Isolation
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How do I up my pace
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paul12s
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Hi paul12s ! Thank you for your post. I wasn't sure if you were trying to post to the couchto5k community which can be found at:
I think more members of that community would be able to help you there. I hope you still like to use this community for anything you need during the current pandemic.
Best wishes,
Sadie
I would establish the right pace at shorter distances - and then increase the distance.
Are you "playing it by ear" or using something like HRV4Training to ensure that you are not overtraining?
I was not into short distances - I cycled 1,200km in 86 hours 45minutes - in 1995.
Two ethos, 1) intervals. Time yourself on the track by runnng the straights, jog the curves. When stronger timed laps, jog one to recover, 2) hill repeats. Do this for 4 weeks. Easy on alternate days.
Dennis, 73, 50 year long distance runner, 2:45 marathon
I do hill repeats for fifteen to twenty minutes once a week as I do not enjoy speed workouts 😁
Add in some sprints at the end of your workouts , and continue to increase your sprinting distance. Also do some weight bench leg extensions, and leg curls if you can. I use to run long distance on 2 different teams some years ago. Watch your target heart rate, for your age.
Oh I wish I had the energy to run a 5K (fibromyalgia & CFS/ME both energy zappers). Back in high school running the track I could start out fast but that last little stretch no matter how fast I would try and run my legs would go into slow motion. They only time the didn’t go into slow mode was when we were running for a grade. The faster you went the higher the grade. I could run fast at shorter distances but this run around the track I started out going as fast as my 2 legs would go and I made it around the track to cross the finish line to hear I got an A! As soon as I slowed down I got sick 🤢🤮and lost it. Looking back on it now the fibromyalgia may had been effecting me back then but I kept going until I got pregnant with my daughter. I thought it was high hormones making me sick. After I had her I felt better but felt something was off balance. I was finally diagnosed in 94.
Do you have any physical illnesses that would be getting you stuck at 32 minutes? If not have you tried any changes to your diet to increase energy lick a energy shake the healthy ones not the convenience store once? 🤔hmm this is a hard question. I was never able to speed up my legs in running. I guess this is out of my league. I have tried the heathy shakes with all the vitamins and nutrients-nothing and those convenience store once Iike 5hr energy just made me sick🤢. I hope someone on here is able to give the answers you are seeking. 😊💕🦋
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