Advice please!

[iRun2eatCake]

Background.....

l started on the C25K programme last year. Completed it September 2021. I had never partaked in any exercise before then.... literally none!

Roll on to now...

I was running (slowly) 11k twice a week taking approximately 1hr 35mins and Parkrun on a Saturday.. taking approximately 37mins.

I have suffered from the start with core weakness and right hip flexer issues so l see a physio approximately every 6 weeks and l do strengthening exercises.

Now to my issue.... l hurt my outer thigh. I think l overdid it as l did a 10k race instead of PR so jumped up the distance.... then l used a massage gun which gave me brusing.

Due to leg pain l have cut down to 5k for two weeks but I'd like to get back to 11k which l will slowly build up to.

My issue is however, my speed doesn't seem to improve. I know we shouldn't compare but other's who started the same time are so much quicker and are still improving. I am just static.

Should l continue with 2 x11k 1x5k a week... or should l cut down to 1 x11k and 2x5k and try and make the 5k a bit quicker?

I have read about speed sessions, tempo etc but it all goes over my head!

I was starting to do a speed session on my treadmill once a week before l was injured.

Do you have a running club nearby?
I was a plodder for about 4 years, then joined the running club and started doing weights (body pump). Gone from doing 5k in 35 min down to 25.
HTH

I got into parkrun a few years ago and when I looked into improving time, advice seemed to be rather than running the same distance and route etc. you should do things like run up hills and do a sprint session. You’ve mentioned about others who started the same time as you improving their time quicker; do you know if they do other forms of exercise? I think those who have a higher fitness level generally improve times quicker because they have more stamina.

Wow!! That's amazing! I can only dream of that time!

I do run different routes, on road, hills, trail etc as l get bored doing the same run.

I think my problem is that l haven't pushed myself as l don't like getting out of breath.... but if l want to improve I'm going to have to go out of my comfort zone.

@iRun2eatCake
Have you looked at any training plans to improve your 5K or 10K times? There are plenty online, but if you own a Garmin device you can choose one of theirs on the app which will sync them to your watch.

Speed intervals will help you get faster, and you are meant to push yourself to getting out of breath by then end.

I'd recommend joining your local running club as they will have access to a track for speed sessions, and you can see get a feel of how to oace yourself, what exercises you may need to.do before hand etc. Don't be intimidated, as there will be runners of all calibre.

Check with your physio if you're unsure.