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Original poster

I'm embarrassingly slow at plodding... How do I get faster?

30 replies

KanyesVest · 20/06/2015 18:28

I was kind of ok with knowing I'll never run very fast, or indeed very far, but I came last at park run today Blush. I'm pretty sure I'm don't get credit for passing the 150 yr old man who "only" did 3km

I currently average 7m10s to 7m30s per km, so a 5km takes me approx 35/36 mins. I run between 5 and 8 km, usually 3 times per week. I vary routes so there are some hills at various points and one that's pretty flat. I also do weights/circuit training 3 times per week. I started running with the C25K, so if there was something like that anyone knows of, it'd be great. A lot of the ones I've seen online seem very complicated and I got a bit intimidated even looking at them. I don't want to join a running club or run with anyone else, especially having just how slow I am confirmed today.

OP posts:
sparechange · 20/06/2015 18:44

Intervals!
Try the 'running for weight loss' app
It isn't just for weight loss, it is for intervals.
Or for an easier version, if you listen to music while you run, just pick up the pace by 10-20% during the chorus of each song. It is amazing how quickly your feet to turn over a bit quicker.
Btw, a 35 5km is perfectly respectable starting point...

BIWI · 20/06/2015 18:42

But this might help

BIWI · 20/06/2015 18:40

Do you need to get faster? To be honest, if you prefer running on your own, I'd just get on with it! You'll probably find that your speed improves anyway.

And it's not like you're inactive - running three times a week and weight/circuits 3 times a week will ensure that your fitness and cardio fitness is good.

One tip I did read about increasing your speed was building sprints into your normal run. I can't remember exactly how though!

HemanOrSheRa · 20/06/2015 18:37

I should add I don't think 5k in 35 mins is slow at all. Don't let it put you off doing another parkrun Smile.

HemanOrSheRa · 20/06/2015 18:35

I'm a plodder too! I've just restarted the C25K again after completing in it Nov 2013. I had shoulder trouble so had to stop. Anyway, I used these podcasts www.nhs.uk/Tools/Pages/Couch-to-5k-plus.aspx once I'd completed the 9 week programme. I found them very good and added a bit of variety too!

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