Get Running Forums

Hi,

Firstly a big thank you to the creators of the App - well done!

I've been using it now for the last 7 weeks - just completed Week 7 Run 2 this morning and I have to say I struggled. I'm running on a treadmill so I can control the pace very accurately and I guess when I started my aim at the end was always to get to Week 9 and actually complete 5K within the 30 mins. Therefore over the last few runs I've been slowly increasing the pace to reach a target pace of 6.2 mph (just very slightly under 10km/hr) by end of week 9.

Week 6 Run 3 was the first 25 min run and I kept the pace at 5.5mph so covered 3.66km, on Monday I increased to 5.6mph so 3.73km and today was 5.7mph so 3.8km. Plan from here is to increase by 0.1 mph each run EXCEPT when starting a new week as the time increases then - so Friday I will run at 5.8mph for 25 mins and then next Monday keep speed at 5.8 but time up to 28min, following Wed speed goes to 5.9 time stays at 28 mins if that makes sense. Apologies for the mixture of mph and km but my treadmill is in mph

My concern is that even though the pace is only slightly increasing each run I found today pretty difficult and almost stopped and so confidence dented in whether I can maintain the plan to get to 5K. I have managed on some of the shorter runs (10mins) to have the pace at 6.0mph but that is the fastest I have run so far and would not currently be able to keep that pace for 25 mins I think. One thing I did consider was I am running first thing in the mornings before work so dont have breakfast until after the run - maybe this was OK for the shorter runs but not such a good idea for the longer 25min+ runs ?

Just wondering what others have found - do you aim for the 5K distance or is the running for 30mins at perhaps a slightly slower pace a better option ?

Thanks,
D.

I just started, but I think that trying to put both distance and time together might be your problem (aside from not eating breakfast/anything pre-workout). I think that focusing on improving one area, or reaching one goal at a time might help you. I know for me, sticking with a slower pace the first time through the app is better. I'm not a runner, and never have been, so I keep my pace around 5.0 to 5.2, depending on which run of the day I'm on. Trying to do both pace and distance has obviously worn you out, and made it even harder for you to reach the distance you wanted. So I would do one at a time.

Thanks for the reply. I think you are correct in that trying to up the speed and the time at the same time may be pushing it just a little too much. I might ease back the pace and focus on the time and perhaps I could even stretch it to 35-40 mins at the end to reach the 5K distance!

As for breakfast, not sure what the solution there will be. I'm generally on the treadmill by 7:30am so breakfast would have to be around 6:30 and that is a bit early for me Anyone use Energy drinks before running ? I did try doing the runs in the evenings but unfortunately other things started to get in the way and that wasnt working out.

I have found a bowl of oatmeal an hour before I hit the treadmill or pound pavement really helps me. It gives me the energy I need to get through my run, and not make me feel fatigued. (I mean, aside from the fact that I'm running for 30 minutes.

Re breakfast

Hi, an article in runners world magazine says if you don't have time before the run to eat a decent breakfast then a banana is just as good but have breakfast afterwards. I too am aiming to do a 5k and am on week 4 at the moment. I think mine might be the slowest 5k ever!
http://www.42lbstolose.blogspot.com

Banana is a great quick snack before running. I still like to leave it a good 40 minutes before I start the run because otherwise I feel is rolling about in my tummy!

I'd definitely go for time first, and then distance. There's a huge variety between individuals learning to run that will depend on your prior fitness and your body makeup. Getting yourself running for 30 minutes is already a superb goal, so I think you can definitely feel proud of just that If you put too much pressure on yourself, there's a risk of missing your expectations and for me, that's very damaging to my confidence and might put me off continuing.

So – there's plenty of time. Once you're happy with jogging for half an hour, you can work on your speed and distance. One approach to increasing your speed is to re-do the first few weeks of Get Running, but in place of the walk and jog intervals, substitute a jog and a faster jog, or a gentle run.

You can also do a distance run each week where you build your distance objective by about 10% a week until you get to the distance you want to run.

Happy running,
Benjohn

Thanks for all the replies.

Next run is tomorrow morning so I will reduce the speed back to 5.5mph I think and see how the 25 mins go!

Will look to have some food first also!

D.