Pace

pajodublin

Have been running for about 3 months.
I've noticed my recovery times getting shorter and my fitness getting a bit better but one thing just doesn't improve and it's my average pace.
I did a 10km in April. Had only been running 3 weeks and did it in 66mins.
Was hoping by the time this weekends Swords race came around i would be doing it in Sub 60.

Went for a 10km run the other day and Pretty much the same pace as April. If i push it any harder i get exhausted too quickly. I seem to take it easy enough at the start, Slow in the middle and then pick it back up at the end.

In my last 2 longer runs (10k and 8k) my fastest km's were the last 2 where i'd be pushing myself to beat my time.

I don't understand it. Any wise owls can point me in the right direction on anything I'm doing wrong

Thanks

RayCun

Tell us a little more about your training - how often do you run, for what distance, and how fast?

hardCopy

Personally, I found a combination of running slow over longer distances and faster over short distances.

E.g. I was stuck around 53 minutes for 10K, then after training for the marathon I tried pushing myself on a 5K training run and got it down to 25 minutes for 5K. Then I was able to gradually increase the distance while maintaining the pace until I eventually got below 50 minutes for 10K.

pajodublin

RayCun wrote: »

Tell us a little more about your training - how often do you run, for what distance, and how fast?

Run 4 times a week
Started a training plan to do the Half Marathon in September
So on this plan the distances increase each week
So for example the last 2 weeks have been
Week1:
Tuesday 5km (Avg Pace 6:34/km)
Thursday 6.5km (Avg Pace 6:29/km)
Saturday 5km (Avg Pace 6:16/km)
Sunday 8km (Avg Pace 6:17/km)

Week 2
Tuesday 5km (Avg Pace 6:20/km)
Thursday 6.5km (Avg Pace 6:40/km)
Saturday 6.5km (Avg Pace 6:31/km)
Sunday 10km (Avg Pace 6:48/km)

These will increase over the next few weeks.

wrstan

You will probably be surprised at the difference between running in training and running in a race. My guess is if your training has been solid and consistent, you will go a lot faster on Sunday.

Let us know how you get on.

Once you have that behind you, it might be worthwhile introducing some speed work in terms of 2 or 400's into your training as well as specific pace runs over shorter distances.

Good luck on Sunday

pajodublin

wrstan wrote: »

You will probably be surprised at the difference between running in training and running in a race. My guess is if your training has been solid and consistent, you will go a lot faster on Sunday.

Let us know how you get on.

Once you have that behind you, it might be worthwhile introducing some speed work in terms of 2 or 400's into your training as well as specific pace runs over shorter distances.

Good luck on Sunday

I think you're right. I was running 10k at the start of April in 70-74mins. In the race 66mins. Then just 3 weeks ago i did the Irish runner 5 mile
Was running 5miles in 52-55mins but finished in 49.30.
So it does seem like it.
If i broke the hour on Sunday i would be ecstatic.
I know that probably seems a lot for you on here but still a beginner here

nerraw1111

You’re running pretty much the same pace each training run, which will not make you any faster.

Follow a 10km plan. It’ll have short distances in the schedule that you run quicker. The times should tumble after that.

pajodublin

nerraw1111 wrote: »

You’re running pretty much the same pace each training run, which will not make you any faster.

Follow a 10km plan. It’ll have short distances in the schedule that you run quicker. The times should tumble after that.

I'm doing a Half Marathon training plan at the minute.
Half Marathon is only 8 weeks away

ger664

pajodublin wrote: »

I'm doing a Half Marathon training plan at the minute.
Half Marathon is only 8 weeks away

You are running all your runs at the same pace, Tempo/Race Pace. In your plan, you will get better results if you vary each type of run in a structured nature,
Long,Easy,Tempo, Steady state Intervals etc.

If it does not state the type of run or pace of run then find a plan that does.

pajodublin

ger664 wrote: »

You are running all your runs at the same pace, Tempo/Race Pace. In your plan, you will get better results if you vary each type of run in a structured nature,
Long,Easy,Tempo, Steady state Intervals etc.

If it does not state the type of run or pace of run then find a plan that does.

They are all "Slow".
Regardless of that, if i try to up the tempo i run out of gas too soon

ger664

pajodublin wrote: »

They are all "Slow".
Regardless of that, if i try to up the tempo i run out of gas too soon

Based on your 5 mile time you Long runs/Easy Runs should be between 6:40 and 7:30 mins/K Recovery Pace is 7:20 to 7:50 Mins per K. Tempo/Steady Pace 6:05 and 6:40.

Your current training paces are not slow enough.

pajodublin

ger664 wrote: »

Based on your 5 mile time you Long runs/Easy Runs should be between 6:40 and 7:30 mins/K Recovery Pace is 7:20 to 7:50 Mins per K. Tempo/Steady Pace 6:05 and 6:40.

Your current training paces are not slow enough.

I do think that's my problem of trying to beat myself every time i go out.

macinalli

pajodublin wrote: »

They are all "Slow".
Regardless of that, if i try to up the tempo i run out of gas too soon

That's one of the reasons for pace runs! You seem to able to train at 6.15 pace, so this should give you a good idea for pace runs. Try for example to run at 6.00 pace and see how you go; you might only last 20 minutes, but that's your starting point. With a warm up/warm down this can still be a good session. The next week try and go a little longer (by time) and week by week build this up a little at a time.

RayCun

pajodublin wrote: »

They are all "Slow".

pajodublin wrote: »

I do think that's my problem of trying to beat myself every time i go out.

Crazy idea for you. If you're following a training plan that says "run slow", when you go out for a run, try to

run slow

pajodublin

RayCun wrote: »

Crazy idea for you. If you're following a training plan that says "run slow", when you go out for a run, try to

run slow

pajodublin

wrstan wrote: »

Let us know how you get on.

Finished in a time of 1hr 0mins 44secs

So close to beating the hour. My last 2km were my quickest at 5.28 and 5.10

rom

pajodublin wrote: »

I have seen sub 2:50 women marathon runners running at 9:30 pace. The reason is that there is a reason and a benefit of running slowly. In the 1920's it was suggested that you run 3 times a week (i presume these were flat out) at about 8k and then walk like something like 2/3 times a week 20/30 k. basically it was suggested that you become a better runner by lots of walking. Now the 2hr30/40 marathon runners of the day mostly followed such a plan. however with advancements with sports science we know today that you can go a tad faster than walking to improve but it should be no where near race pace. Personally race pace for a say a 5K would be 6:10 per mile but slow run for me is like 8:30 on flat or between 9-10 on hills. There is something in it. My 5K time has gone from 23:10 to 19:10 in about a year. and tbh I am actually disappointed in that I didn't go sub 19 but will next time. If you want to improve you need to do 2 things; run more and read alot. "The lore of running" from cover to cover and you will know more than most people on here. PS: I ran/worked very hard last year but got little results as I knew feck all about the sport. With a bit of reading now I am getting a grasp on it. Best of luck.

pajodublin

rom wrote: »

pajodublin wrote: »

I have seen sub 2:50 women marathon runners running at 9:30 pace. The reason is that there is a reason and a benefit of running slowly. In the 1920's it was suggested that you run 3 times a week (i presume these were flat out) at about 8k and then walk like something like 2/3 times a week 20/30 k. basically it was suggested that you become a better runner by lots of walking. Now the 2hr30/40 marathon runners of the day mostly followed such a plan. however with advancements with sports science we know today that you can go a tad faster than walking to improve but it should be no where near race pace. Personally race pace for a say a 5K would be 6:10 per mile but slow run for me is like 8:30 on flat or between 9-10 on hills. There is something in it. My 5K time has gone from 23:10 to 19:10 in about a year. and tbh I am actually disappointed in that I didn't go sub 19 but will next time. If you want to improve you need to do 2 things; run more and read alot. "The lore of running" from cover to cover and you will know more than most people on here. PS: I ran/worked very hard last year but got little results as I knew feck all about the sport. With a bit of reading now I am getting a grasp on it. Best of luck.

Thanks for that. Much appreciated. Will get onto that book.