How To Find Your Optimal Pace

vixdname

Hi all,
I'm pretty new at running, I started a c25k plan a while ago and the other day while running week 7 day 1 I actually ran 5.6KM instead of the required 4KM so basically I've completed my 5Km training regime 3 weeks early.

My problem is this, when I start out on a 5Km run (Which is long to me !!!) I always run very slowly because I'm afraid I'll burn myself out before I get to finish the 5KM.
I try the talk test and make sure I can string a sentence together without panting for air in between words to ensure I'm not running faster then I should be, BUT, I always find that I have plenty left in me when I get to the last KM or so and wish I could have spread out that extra energy more evenly throughout the run so as to improve my time a bit.

Do any of you more experience lads or lassies have any methods of knowing when your running at your optimal pace so as you wont burn yourself out but wont have loads of energy left either at the end of your run ???

Any tips etc. for this newbie greatly appreciated !

viperlogic

Do you have a HRM by any chance or can use the free heart rate app albeit a bit awkward when running? For easy running you should be about 65% to 80% max HR.

ThePiedPiper

Optimal pace would be a very very broad term for any runner. It depends on the distance you intend to run. Your optimal pace for a 3 mile run where you want to run it fairly fast and focus on speed will be very very different from the optimal pace you want to run for a longer training session with a focus on strength and endurance.

I think your talk test makes a lot of sense really. If you can't maintain a conversation with another runner, you're probably working too hard. A HRM will be a good addition too.

Don't let being able to run 5k be your end goal. Keep up the training, you may enjoy running further, or you might enjoy running faster. Decide what you want your goals to be, and then plan and train accordingly.

RayCun

There's nothing wrong with having plenty of energy left at the end of the run. Go a little bit faster, maybe, but it's only in a race that you want to reach the end of your 5k completely spent. A regular run, you want to feel like you could do the same again tomorrow.

bambergbike

Not being completely wrecked at the end of a run means you can run again sooner. That's not a bad thing - the more often you run, the more addicted you'll get and the more entrenched your running habit will become. So if you find yourself comfortably knocking out 5k at a steady pace five or six times a week, there's something to be said for staying at that level (for a while) and just enjoying it and consolidating your gains in fitness. Muscles and your aerobic system are quick to "get with the programme" and bones, tendons etc. need a bit more catching-up time, so gradual progress is important for injury prevention.

If and when you need new challenges, you can gradually add speed, distance or hills to some runs, while keeping others short and steady or making them easier. Then you will sometimes be wrecked, and you will have to give yourself time to recover and maybe hone a few active recovery strategies that work for you.

But for now, there's nothing wrong with easing yourself gently into your running career and into your 2014 season. It's still only the beginning of February. Getting out the door is half the battle - you needn't punish yourself out there as well. If you need a goal to motivate yourself, pick an event in the summer now (10k?) and then work backwards from that to find out when you need to move from your current base-building phase to a more structured training programme.

vixdname

Thanks for all the replys all, it makes sense.

My ultimate goal is to run the 10K Race For Life for the Solace Centre for Cancer patients which usually is held in October in Waterford.

I originally started off the running to do this 10K run for the Solace Centre because in December 13' my brother-in-law was going there and getting great help from them, physically and psychologically and I thought it'd be a great way to say "Thanks" to them for looking after him so well.

Unfortunately, my brother-in-law passed away last week (47 yrs old) and this has now made me more determined then ever to run a good 10K in his memory and for the centre itself.

I have read on other websites that I should be running 5K in 20 odds minutes etc but I'm only covering 5K in about 38 mins approx, but having said that, I've only ran my 1st full non stop 5K a couple of days ago.

How would ye recommend I best train for thr 10K, should I stick to running the 5K for a couple of weeks and try and inprove my time ??? or should I forget about the time and concentrate on increaseing distance ran without stopping ???

again, any info you obviously experienced people can share with me would be very grateful indeed

Finnt

At this stage I wouldn't worry about times as the more you run the faster you will get, just keep consistent and add a little bit on each week , maybe take ever 4th week easy. You won't feel building up to 10k

More important than all that is to go out and enjoy it irrelevant of times, paces or distance!

SamforMayo

Very sad about your brother in law, terrible disease.
Regarding your aim you seem to be doing well and building up. I agree with others who say forget about times at the moment. Aim to run regularly and build up slowly, you have plenty of time. Regular running is the key Id say. How many time are you running a week?

vixdname

SamforMayo wrote: »

Very sad about your brother in law, terrible disease.
Regarding your aim you seem to be doing well and building up. I agree with others who say forget about times at the moment. Aim to run regularly and build up slowly, you have plenty of time. Regular running is the key Id say. How many time are you running a week?

I'm running usually 3 times a week....

Awesome-O

I have started the c25k myself this week and having never ran before found the 1st week quite a challenge.

There is a free follow on app called '10k for pink'. In my enthusiasm and positive thinking I've downloaded it. Like I say I'm only on week one but this is a follow on from 5k and looks good

Gavlor

OP, the solas centre race in october is ten MILES. Be careful with that one. I think there might be a 10k at another time of the year in conjunction with Hartley people.

vixdname

Gavlor wrote: »

OP, the solas centre race in october is ten MILES. Be careful with that one. I think there might be a 10k at another time of the year in conjunction with Hartley people.

Looks like I'll have to train a bit harder then I thought..... still up for it though !

Timmaay

Are there any running groups close to you? You could ask a local athletics club, many of them have beginner fit4life sections. It would help hugely to keep you on track, motivated, and give you company on the runs and make it more enjoyable. Obviously doesn't suit all, less flexible with times, and you might need to travel a little, but I'd recommend you try it definitely. Next Oct is quite a long way away to be honest, its just a long term goal, you need more targets soon than that.