Fitness seems to have plateaued

Sunny Dayz

I joined a fitness club last July which meets twice a week, does stretches and warm up exercises, jog/walk about 35 mins and them warm down stretches. It is pretty casual, not competitive, encouraging, everyone at their own pace and ability


I thought I had some level of fitness as I would go out walking weather permitting, would walk to work in the summer and play badminton sometimes. When I started the fitness club I found that I wasn't as fit as I thought I was. And I did see some improvements. Since say last Nov/Dec I get to 5K in the 35 mins but I still find that I struggle to jog for the full 35 mins, I have to walk for a minute or so a few times during those 35 mins.


I'm just getting annoyed with myself now cos I still feel like I'm struggling to get comfortable with 5K which I should be fine with at this stage.

My improvements were made by slowing right down but also increasing the overall distance once a week.
If you try push it on your own once a week either on time or distance (i did time) and going as slow as you can, i think this will help
If you're only out twice a week with them i think a third session on your own like i was saying there would definitely be helpful

househero

bluewolf wrote: »

My improvements were made by slowing right down but also increasing the overall distance once a week.
If you try push it on your own once a week either on time or distance (i did time) and going as slow as you can, i think this will help
If you're only out twice a week with them i think a third session on your own like i was saying there would definitely be helpful

Yup. Not sure about 'slowing down' not tried that myself though.

You need to ask more from your body as it gets used to a certain level of exercise. Do 6 or 7k and 5 k becomes easier.

You have to push yourself to progress. Your body will only perform as well as you tell it to

Alf Veedersane

Slowing down means the OP has a better chance of completing the distance in one go. From there you build distance and/or speed

Kalman

Sunny Dayz wrote: »

I joined a fitness club last July which meets twice a week, does stretches and warm up exercises, jog/walk about 35 mins and them warm down stretches. It is pretty casual, not competitive, encouraging, everyone at their own pace and ability


I thought I had some level of fitness as I would go out walking weather permitting, would walk to work in the summer and play badminton sometimes. When I started the fitness club I found that I wasn't as fit as I thought I was. And I did see some improvements. Since say last Nov/Dec I get to 5K in the 35 mins but I still find that I struggle to jog for the full 35 mins, I have to walk for a minute or so a few times during those 35 mins.


I'm just getting annoyed with myself now cos I still feel like I'm struggling to get comfortable with 5K which I should be fine with at this stage.

Can't beat cycling and walking, cheaper as well !

househero

Alf Veedersane wrote: »

Slowing down means the OP has a better chance of completing the distance in one go. From there you build distance and/or speed

Get you now.

I'd just push myself through the breaking point if I was stuck there for a while..:fitness is a matter of mind.

Alf Veedersane

househero wrote: »

Get you now.

I'd just push myself through the breaking point if I was stuck there for a while..:fitness is a matter of mind.

Until you know the speed you can complete the distance at without stopping, you don't really know where to start pushing from.

Once you have established the baseline, then you're in a position to start seeing how far you can push yourself.

Sunny Dayz

Thanks for the replies. I will try to squeeze in a 3rd session on my own during the weeks to see if that would make a difference. In terms of speed, if I slow myself down anymore sure I'd nearly stop! I think I average just over 7 mins per km.


I've been doing the women's mini marathon the last few years but have never been happy with my performance in it. I am hoping to do much better at it this year but with me just making 5 km I'm annoyed with myself that I don't feel like I'm improving anymore.

For me slowing right down meant 7 kph which i think is slower than that
I'm not a fast runner in general but that's how i got distance. Sprint intervals for speed
I'd say do your longer slow third run a week anyway and see how you get on

Alf Veedersane

Sunny Dayz wrote: »

Thanks for the replies. I will try to squeeze in a 3rd session on my own during the weeks to see if that would make a difference. In terms of speed, if I slow myself down anymore sure I'd nearly stop! I think I average just over 7 mins per km.


I've been doing the women's mini marathon the last few years but have never been happy with my performance in it. I am hoping to do much better at it this year but with me just making 5 km I'm annoyed with myself that I don't feel like I'm improving anymore.

7 min/km is just under 9km/h.

You're able to complete it but you just need to establish the pace you can complete it running. If you go out too fast, you'll have to stop and walk. And same if you restart too fast.

Once you know the pace you can run it in one go, you can start to improve. Don't be afraid to take one step back when it means you'll be taking 3 steps forward as a result.