Plateau in running
Fiveling
Posts: 44 Member
So I've been running for about 9 weeks now. I try to run four times a week but sometimes only manage once, though I've not skipped any weeks totally. Over the first five weeks my pace per kilometre dropped from 10 minutes to 7 minutes, but over the last four weeks it has plateaued at ~7 min/km.
I run both treadmill and outside (roads and paths) for about 20-30 minutes a time. I can't yet run for the entire half-hour but on good days can hit 15 minutes without needing to walk.
Is this speed plateau to be expected? I want to hit 5k in half an hour. Should I run for longer, should I run till I hit 5k each time? Should I push my speed on the treadmill, where I can control it to the .1 of a km or outside where its up to my body? Any help or support would be much appreciated.
I run both treadmill and outside (roads and paths) for about 20-30 minutes a time. I can't yet run for the entire half-hour but on good days can hit 15 minutes without needing to walk.
Is this speed plateau to be expected? I want to hit 5k in half an hour. Should I run for longer, should I run till I hit 5k each time? Should I push my speed on the treadmill, where I can control it to the .1 of a km or outside where its up to my body? Any help or support would be much appreciated.
0
Replies
-
My guess is you have bad technique... Your arms should be going front and back not side to side, maintain relaxed shoulders, arms 90 degrees, forefoot running is best, make sure to increase stride length on that note increasing flexibility in hips; use your calved for propulsion; glutes and hams to further raise up the legs, also, make sure to push harder, that's a lot of it I find is learning to try harder; don't really care if you think you try hard. I don't foresee another reason why you should be plateaued at this pace, unless your morbidly obese. For me; I find bad technique is most of it, making the difference between 9-10 min/miles and a 6.5-8min/mile; although caloric intake and fatigue makes a difference too. Stop running on treadmills; they are useless for real runners as they provide momentum for your locomotion, thereby reducing workload. They also take a way terrain, and they are boring. A good way to learn to move with purpose is something called speed work or intervals, do this on a track or grass/gravel/etc preferably; road is okay. Technique and VO2 max and aerobic threshold increases will be achieved. Start with 200-400m intervals with 45-90sec between depending on intensity; for you I'd start with an 9 min/mile do this about 4-12 times for 5k/mile training after warming up, once a week probably.0
-
I disagree about technique and Intervals. You are fairly new to running, and though intervals are a fine workout, until you get your aerobic fitness up, all the speedwork in the world will only give you marginal gains. I don't know how someone could possibly assess your technique over the internet. Sure your may be off, but that would more likely make your knees, feet, and hips hurt than slow you down at first. Fixing your arm position damn sure isn't going to drop 3 minutes off your mile as a beginner. Its something you worry about when trying to knock a few minutes off your marathon.
In order to run a faster 5k, train for a 10k. At your level, the thing that will give you better times is more miles, more miles, more miles. Increase you mileage by 10% each week. Throw in some strides at the end of each workout.
http://www.runnersworld.com/workouts/add-strides-your-next-run
Once you have a base built up, then you can worry about intervals, tempo runs, and other speedwork. i do agree that ditching the treadmill is a good idea, but mainly because treadmills are boring.0 -
do some interval training.. less mileage more speed.. try running some sprints.. and try training yourself other ways. I don't run really ever other than 100-800 meters here and there in crossfit WODS. the last 3 times I ran 5k's with friends I PR'd. 4 Months ago it took 36 minutes, dropped to 31, 27, 25.0
-
bump0
-
couch to 5k
when i first started running i just did my own thing and once i reached a certain level i didnt improve. couch to 5k is designed to get you up to 30mins straight running.
you will find the first 3 - 4 weeks pretty easy.0 -
You need more miles, and ditch the intervals. I ran my fastest 10 mile race without doing a single interval (7:15 minute miles on ave). Just long slow distance. Build by 10% only each week. It's all about building a cardio base. vpetryshyn is absolutely correct.
This is from my favorite all time running website. They got me that PR. This is for a 10K, but same rules apply. Good luck!
http://www.teamoregon.com/publication/online/race10k.html0 -
I'd suggest following a good training program like FIRST. Google some. You should do both slower long runs and faster intervals each week. Make one of your 4 runs an easy recovery. If you want to get faster, you'll have to train consistently.0
-
I've started the C25K twice... finished zero. I started again about 6 weeks ago... with my local running club. Power in numbers. I love it. I haven't gone that far, but running with others helps me.0
-
You could try the John Stanton method of running, which is 10:1 method (run 10 minutes, walk 1). The idea is that you will increase your speed with having the 1 minute recovery periods. In the learn to run class, you start with 5 minutes running, 1 minute walking the first 2 weeks, week 3 and 4 increase to 7 minutes running, 1 minute walking and then week 5 and on is 10:1. After that you can increase your running intervals (12 min, 15 min, etc.) but still keep that 1 minute recovery period.0
-
I disagree about technique and Intervals. You are fairly new to running, and though intervals are a fine workout, until you get your aerobic fitness up, all the speedwork in the world will only give you marginal gains. I don't know how someone could possibly assess your technique over the internet. Sure your may be off, but that would more likely make your knees, feet, and hips hurt than slow you down at first. Fixing your arm position damn sure isn't going to drop 3 minutes off your mile as a beginner. Its something you worry about when trying to knock a few minutes off your marathon.
In order to run a faster 5k, train for a 10k. At your level, the thing that will give you better times is more miles, more miles, more miles. Increase you mileage by 10% each week. Throw in some strides at the end of each workout.
http://www.runnersworld.com/workouts/add-strides-your-next-run
Once you have a base built up, then you can worry about intervals, tempo runs, and other speedwork. i do agree that ditching the treadmill is a good idea, but mainly because treadmills are boring.
This. Intervalscertainly have their place, but only after the is a good aerobic base.0 -
Is this speed plateau to be expected? I want to hit 5k in half an hour.
Do a 10km run once or twice a week (work up to the distance!) Right now, for where you are, that's way more important than doing intervals. When you can bang out 10km regularly, then swap out one of the normal days for intervals or hills or etc.
It'll come - you just need the base first.0 -
I think the 10:1 approach is amazing! I have run 10Ks and a half marathon like that and made decent time. In fact it's one of the ways you can get faster while running the race. You'll notice that toward the end you start passing people. It's fun!
I also found that cross training allowed me to become a better runner. Zumba, weights, TRX.. anything that works different muscle groups.0 -
I'll reply to these all properly later, just letting you know I've read them all. Seems to be two main ideas - run for longer distances at a constant speed or start doing intervals more.
I'll probably try the first one initially as being able to run for a constant 30 minutes would be a good start.0 -
You shouldn't do intervals and speed training now... Come on people! Best recipe to hurt yourself is to do speed work without having a good base + technique.
I recommend c25k. Take walking break if you need to. Once you hit the 5k mark try tu run a bit more with less walking. You'll get there.
Also, do MORE running. Once a week is not enough to improve. The more mileage you get in, the better you're body will be. It's that simple0 -
#1 - run CONSISTENTLY. Want to run 3x a week? Run 3x a week, every week.
#2 - run more. Either more days a week, or more miles/minutes a day
#3 - Speedwork, intervals, etc. won't help. As others said, there's a very good chance they'll actually hurt instead.
#4 - It's too early to hit a REAL speed barrier.
You can get pretty fast with just a base. I do 20:00-21:00 5ks on 15 mpw with zero speed work.0 -
I disagree about technique and Intervals. You are fairly new to running, and though intervals are a fine workout, until you get your aerobic fitness up, all the speedwork in the world will only give you marginal gains. I don't know how someone could possibly assess your technique over the internet. Sure your may be off, but that would more likely make your knees, feet, and hips hurt than slow you down at first. Fixing your arm position damn sure isn't going to drop 3 minutes off your mile as a beginner. Its something you worry about when trying to knock a few minutes off your marathon.
In order to run a faster 5k, train for a 10k. At your level, the thing that will give you better times is more miles, more miles, more miles. Increase you mileage by 10% each week. Throw in some strides at the end of each workout.
http://www.runnersworld.com/workouts/add-strides-your-next-run
Once you have a base built up, then you can worry about intervals, tempo runs, and other speedwork. i do agree that ditching the treadmill is a good idea, but mainly because treadmills are boring.
This guy!
You have not plateaued. Focus on running more mileage and getting your aerobic base up. I didn't started structured interval/speed training until my 5 KM time got around 25 minutes which took more than 4 months of steady training. Just don't get discouraged and keep running!0 -
Speed should not be a concern to you right now.0
-
I disagree about technique and Intervals. You are fairly new to running, and though intervals are a fine workout, until you get your aerobic fitness up, all the speedwork in the world will only give you marginal gains. I don't know how someone could possibly assess your technique over the internet. Sure your may be off, but that would more likely make your knees, feet, and hips hurt than slow you down at first. Fixing your arm position damn sure isn't going to drop 3 minutes off your mile as a beginner. Its something you worry about when trying to knock a few minutes off your marathon.
In order to run a faster 5k, train for a 10k. At your level, the thing that will give you better times is more miles, more miles, more miles. Increase you mileage by 10% each week. Throw in some strides at the end of each workout.
http://www.runnersworld.com/workouts/add-strides-your-next-run
Once you have a base built up, then you can worry about intervals, tempo runs, and other speedwork. i do agree that ditching the treadmill is a good idea, but mainly because treadmills are boring.
This. Intervalscertainly have their place, but only after the is a good aerobic base.
Also this. The lady who posted this knows what she's talking about too. Listen to her.0 -
Lots of decent advice above!
What struck me was that you are only 9 weeks into running!
Along with all of the above, be patient! I have been running for a couple months shy of two years now. In that time I have seen way too many people injure themselves but pushing too hard too fast.0 -
Agree with all the comments on adding distance. I trained for a half marathon primarily so I could bring down my 5k time. Took 4 minutes off it -- felt prouder of that than of running 13 miles!!0
-
I disagree about technique and Intervals. You are fairly new to running, and though intervals are a fine workout, until you get your aerobic fitness up, all the speedwork in the world will only give you marginal gains. I don't know how someone could possibly assess your technique over the internet. Sure your may be off, but that would more likely make your knees, feet, and hips hurt than slow you down at first. Fixing your arm position damn sure isn't going to drop 3 minutes off your mile as a beginner. Its something you worry about when trying to knock a few minutes off your marathon.
In order to run a faster 5k, train for a 10k. At your level, the thing that will give you better times is more miles, more miles, more miles. Increase you mileage by 10% each week. Throw in some strides at the end of each workout.
http://www.runnersworld.com/workouts/add-strides-your-next-run
Once you have a base built up, then you can worry about intervals, tempo runs, and other speedwork. i do agree that ditching the treadmill is a good idea, but mainly because treadmills are boring.
+1
You may want to throw in some strides here and there; but, work on building up stamina first. Try to be a bit more consistent with your running, as well. Once a week you'll barely be able to register gains. I will disagree about the treadmill work as I have to use one through much of our winter where I live; however, if you do use one, be sure to set it at a minimum 1% grade (or more) to more accurately resemble conditions you'd face outdoors. As a runner with over 20 years' experience, I find that they do have their place in training, under certain conditions (and they are far better than doing nothing at all).0 -
Don't worry about speed for now. Just enjoy the running. You haven't 'plateaued', you're a really, really new runner.
Keep at it. You'll be gradually shaving almost imperceptible seconds off your run, as you progress. In a few months, you'll look back and realise you've actually sped up - but if you keep taking the temperature constantly all time time now, you'll just frustrate yourself.0 -
I'll reply to these all properly later, just letting you know I've read them all. Seems to be two main ideas - run for longer distances at a constant speed or start doing intervals more.
I'll probably try the first one initially as being able to run for a constant 30 minutes would be a good start.
There are two different ideas because they are both solutions to getting faster - the difference lies with experience basically. Intervals are the answer when you have a solid cardio base and running for awhile.
When you are new, the answer is to build your base, then you move onto intervals.0 -
I'll reply to these all properly later, just letting you know I've read them all. Seems to be two main ideas - run for longer distances at a constant speed or start doing intervals more.
I'll probably try the first one initially as being able to run for a constant 30 minutes would be a good start.
There are two different ideas because they are both solutions to getting faster - the difference lies with experience basically. Intervals are the answer when you have a solid cardio base and running for awhile.
When you are new, the answer is to build your base, then you move onto intervals.
^^this. Intervals and other speedwork are what runners call 'sharpening' - but the base skills have to be there in order for you to sharpen them.0 -
If there is one thing that is definite concerning running, it is that you cannot continually improve day in day out indefinitely, it does not happen, if it did we would all be world record holders and be able to run for indefinite periods of time.So I've been running for about 9 weeks now. I try to run four times a week but sometimes only manage once, though I've not skipped any weeks totally. Over the first five weeks my pace per kilometre dropped from 10 minutes to 7 minutes, but over the last four weeks it has plateaued at ~7 min/km.
I run both treadmill and outside (roads and paths) for about 20-30 minutes a time. I can't yet run for the entire half-hour but on good days can hit 15 minutes without needing to walk.
Is this speed plateau to be expected? I want to hit 5k in half an hour. Should I run for longer, should I run till I hit 5k each time? Should I push my speed on the treadmill, where I can control it to the .1 of a km or outside where its up to my body? Any help or support would be much appreciated.
Run your fifteen minutes walk for a couple of minutes and then run for another five. On your next session, run for another six on the second bit etc etc etc. Build it up gradually and forget about time, worrying about time can become obsessive.
Running isn't a quick fix exercise that is for sure, the trick is to enjoy it regardless.0 -
Could anyone helpe out with running shoes... my feet burn when I run on the road with the so called running shoes?0
-
Could anyone helpe out with running shoes... my feet burn when I run on the road with the so called running shoes?
Sounds like you bought your normal size in running shoes, i.e., too small. Go up half or one size. It allows for better ventilation throughout the shoe. And I will assume you aren't fitted either since a shoe fitting would have identified this. So do that too.0 -
Could anyone helpe out with running shoes... my feet burn when I run on the road with the so called running shoes?
Sounds like you bought your normal size in running shoes, i.e., too small. Go up half or one size. It allows for better ventilation throughout the shoe. And I will assume you aren't fitted either since a shoe fitting would have identified this. So do that too.
My problem is not with the size of the shoe.it is simply that my feet gets a burning sensation when I walk on the road. I would like to know how do I get the right sole for running on road0 -
For me personally my speed increased as my overall mileage increased.
Try to make one of your weekly runs a long, steady, run. It doesn't mean that you have to run the whole time, but make this pace a bit slower, and run farther, and increase it by about 10% each week. Keep your other 2 runs at a steady pace, try to get up to doing it without a walk break, it will happen.
Once you have miles behind you your speed will catch up.0 -
I disagree about technique and Intervals. You are fairly new to running, and though intervals are a fine workout, until you get your aerobic fitness up, all the speedwork in the world will only give you marginal gains. I don't know how someone could possibly assess your technique over the internet. Sure your may be off, but that would more likely make your knees, feet, and hips hurt than slow you down at first. Fixing your arm position damn sure isn't going to drop 3 minutes off your mile as a beginner. Its something you worry about when trying to knock a few minutes off your marathon.
In order to run a faster 5k, train for a 10k. At your level, the thing that will give you better times is more miles, more miles, more miles. Increase you mileage by 10% each week. Throw in some strides at the end of each workout.
http://www.runnersworld.com/workouts/add-strides-your-next-run
Once you have a base built up, then you can worry about intervals, tempo runs, and other speedwork. i do agree that ditching the treadmill is a good idea, but mainly because treadmills are boring.
This. Intervalscertainly have their place, but only after the is a good aerobic base.
Yes, this is the answer for you, the new runner. HIIT, FIRST and any other "Get fast quick" schemes are not going to work and are likely to have you end up injured and unable to run at all.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions