Stuck at 20 minutes and can't move past it

galaxyminstrels

Hi all,
Just posting here in the hope that someone can give me a bit of advice. So began running earlier this year and got to 30 minutes running before I got lazy and gave up.
I started back running a few weeks ago and ran for 14 minutes without stopping. I used this as a baseline as when I went back running I didn't know where I was regarding fitness. I gradually built this up by two minutes a week (I run 3 times a week). This was all pretty doable until I tried to run 20 minutes. On my first 20 minute run I struggled big time but managed to complete the 20, the second time I set out to do 20 minutes I could only manage 18 and yesterday I went out and I had a stitch after 7 minutes and only managed 15:38. I am getting frustrated as I feel with each run I am finding it harder and harder to reach the same time. My pace has ranged between 11 and 13 minutes per mile since I started back. (snails pace I know but I'm happy in myself that I'm doing something).
So my questions are is there any hope of me being able to run 5k in a race I have signed up for with friends on 30th October?
What can I do to break past the 20 minutes as I'm getting annoyed that I seem to be going backwards rather than forwards?
Maybe I'm missing something that is very obvious to more experienced runners.

average_runner

galaxyminstrels wrote: »

Hi all,
Just posting here in the hope that someone can give me a bit of advice. So began running earlier this year and got to 30 minutes running before I got lazy and gave up.
I started back running a few weeks ago and ran for 14 minutes without stopping. I used this as a baseline as when I went back running I didn't know where I was regarding fitness. I gradually built this up by two minutes a week (I run 3 times a week). This was all pretty doable until I tried to run 20 minutes. On my first 20 minute run I struggled big time but managed to complete the 20, the second time I set out to do 20 minutes I could only manage 18 and yesterday I went out and I had a stitch after 7 minutes and only managed 15:38. I am getting frustrated as I feel with each run I am finding it harder and harder to reach the same time. My pace has ranged between 11 and 13 minutes per mile since I started back. (snails pace I know but I'm happy in myself that I'm doing something).
So my questions are is there any hope of me being able to run 5k in a race I have signed up for with friends on 30th October?
What can I do to break past the 20 minutes as I'm getting annoyed that I seem to be going backwards rather than forwards?
Maybe I'm missing something that is very obvious to more experienced runners.

Slow your pace down. Run Slower

Lo_La

Agree with above slow down even if it feels really really slow, you should be able to keep the slow pace without being too out of breath. You could also try and divide the run into sections so run for 5 minutes, walk for one minute, run for 5 walk for one etc. You can then shorten the amount of time walking as it (hopefully!) gets easier. Don't rush things, you will be able for a 5k there is no rule to say you have to run the whole thing so you could take a couple of walking breaks, good luck!

HigginsJ

Exact same as above, slow down. You should be running at a pace that you would be able to hold a conversation.

The 5Km will be no bother to you, take walking breaks if you need, don't worry about what pace your friends are running to.

If you have not tried the couch to 5k app then I would recommend that.

galaxyminstrels

Thanks a million for the replies. Actually now when I think of it I could be going too fast as my pace per mile is dropping but I seem to able to run for shorter amounts of time. I didn't really set out for my pace to drop but looking back over my runkeeper it clearly has over the last few weeks.
I'm due to go out this evening so I will try slow it down a lot more and be able to complete the 20 minutes without feeling like I'm dying. Thanks everyone!

kazzer

It sounds obvious but part of it it pushing through that uncomfortable part, and although your natural reaction is to want to stop, you must push through that as that is where you build and increase your fitness.

Another thing is I find the 0-20 min phase harder than lets say the 20-40 min phase, so keep pushing and you will get there.

HelenAnne

I'd agree with slowing your pace down. Also (& I know a lot of people on boards don't listen to music and may disagree), when I was starting to run (once I was able to run for a few k continuously) I used to make a running mix with a really long song at the beginning (I often listened to Nightrunners by Extragolden, which is about 8 Mins long!:

https://www.youtube.com/watch?v=375nxmRxrdU)

and I'd just tell myself 'I'll just jog along listening to this and I won't even think about how I feel or about stopping until after this song' and usually when it was over I'd have warmed into the run and be able to enjoy the rest of my run. Taking the choice away about whether to stop or not really helped me!