Best Way to Get Longer and Faster Runs

Eircom_Sucks

hey all new to running

got me some new Kayano 16 and Garmin 405 and regulary running 5km , 3 days a week , but seem to be at a deadlock , dont seem to be able to run longer , ie i do 5km in 30 mins ( not great ) but that consists of a 20 min then walk and then run again

problem is i cant seem to break over that 20 min barrier and get to 25 or 30

any ideas on how i could do this ??

RacoonQueen

Eircom_Sucks wrote: »

hey all new to running

got me some new Kayano 16 and Garmin 405 and regulary running 5km , 3 days a week , but seem to be at a deadlock , dont seem to be able to run longer , ie i do 5km in 30 mins ( not great ) but that consists of a 20 min then walk and then run again

problem is i cant seem to break over that 20 min barrier and get to 25 or 30

any ideas on how i could do this ??

Just do it. How long have you been stuck at this for?

Sounds like it's just a mental block, just keep running, when your head is saying ''It's been 20 minutes, stop running now and walk''. Ignore it. Keep running,. Keep pushing.

gerard65

Try walking for a minute after 15mins then running again and see if you can continue for another 15mins. Or run 10, walk 1, x3. Eventually you'll get to 30mins run non stop. Running for 20mins non-stop may be a little too much for you atm.

huskerdu

RacoonQueen wrote: »

Just do it. How long have you been stuck at this for?

Sounds like it's just a mental block, just keep running, when your head is saying ''It's been 20 minutes, stop running now and walk''. Ignore it. Keep running,. Keep pushing.

I agree, I remember having a mental block at that stage. Had another one at 45 minutes. Got over both and never looked back.

Tell yourself that if you can run for 20 minutes, then you can run for 22 minutes. Its only 120 seconds extra. If you need to slow down, that fine once you are running.

Next week tell yourself that if you can run for 22 minutes, then you can run for 24 minutes. Its only 120 seconds and so on.......

30 minutes for 5k is not bad at all, but it is important that you get over the need to stop and walk.

Do you do any core strengthening exercises ? I really feel that they helped me to get much stronger. Running became easier when I started doing them, and I made much faster improvements in time and distance.

Keep it up.

dermo909

I found that changing my route was the change that I needed. I used to do laps of the local park(1km around) but sometimes I could'nt finish 5 laps so I'd stop at 4. Hitting the streets where I could'nt stop early meant that I kept running until I had the full 5k done.
My street route also has some hills on it and I can really feel that running those has helped me no end.

Do you run alone or with a friend? You'll be surprised how far you'll run when you have someone running beside you. Chatting will take your mind off the run.

RayCun

Eircom_Sucks wrote: »

i do 5km in 30 mins ( not great ) but that consists of a 20 min then walk and then run again

Go a bit slower in the 20 minutes so you have some energy left.

Mr Slow

dermo909 wrote: »

Do you run alone or with a friend? You'll be surprised how far you'll run when you have someone running beside you. Chatting will take your mind off the run.

Totally agree here, a running buddy will bring you on in leaps and bounds, just be sure to pick someone at your level or a little better.

I started with my BIL and after a few weeks was being held back.

anymore

Why are you focussed on running for a length of time ?
Forget your watch for a few weeks and just go running distances- if you have run a certain distance two or three times, you will always be able to run another 10 or 15% further. Run for pleasure and forget the clock.

kincsem

I'm in a similar position. I started at 5k but have dropped to 3k about five times a week. Starting from zero I think any outing is good. My shorter run is less intimidating.

kincsem

I should add I have never finished without having to walk, even at 3k. Jogging very slowly lets you extend the distance you go before walking.

Oryx

I agree with comment about the watch. Leave it at home for a few runs, and forget about time. Remember to relax as you run. Consciously drop and relax your shoulders. As you tire, you probably tense up, so think of that and stay loose. Bring an mp3 if you dont already and see if some good jogging music helps. And if you must walk, only give yourself 10 or 15 seconds to get your breath back then you must run again.

AntiVirus

RayCun wrote: »

Go a bit slower in the 20 minutes so you have some energy left.

I don't think the answer could be any simpler than this.

Also like RacoonQueen said, "its in your head". This is very true for me I find once I'm on the home stretch my body and mind are always telling me I can't go on. I have to force myself to go on. When I get home I then collaspe on the kitchen floor exhausted!

kincsem

Another jog this morning in the pouring rain. I was tempted to get back into bed. Happy I went (and survived).

Mr Slow

Eircom_Sucks wrote: »

problem is i cant seem to break over that 20 min barrier and get to 25 or 30

any ideas on how i could do this ??

Do you carry a drink with you? If you don't then consider it.