Running - Please Help

get_out_im_anonymous
get_out_im_anonymous Posts: 3 Member
edited March 3 in Fitness and Exercise
I am sure I am not the only one experiencing this situation.

Since December 2020, my pace seemed to be frozen on around 5:02-5:06/km. I wasn't happy, but I was fine by it. However, my pace is now absolutely crumbling! I went from a 25:04 5K (25 Feb, 5:01/km) to a 26:46 5K (Today, 5:21/km). I am absolutely devastated and have no idea what to do. Please help me.

Started running 8 months ago. I run fasted too. Is that an issue?

Replies

  • dolorsit
    dolorsit Posts: 92 Member
    What paces/distance do you run per week? How has your weight fluctuated? Too little data to go on.
  • get_out_im_anonymous
    get_out_im_anonymous Posts: 3 Member
    dolorsit wrote: »
    What paces/distance do you run per week? How has your weight fluctuated? Too little data to go on.

    I run 5k, 5 days a week. I try to get the best pace out of each run. My weight is 54kg and 168cm. There has been no weight difference between now and my 5'01"/km 5k.
  • dolorsit
    dolorsit Posts: 92 Member
    TBH, it sounds like you've burnt yourself out.
  • get_out_im_anonymous
    get_out_im_anonymous Posts: 3 Member
    Alright, thank you for your help. I will look into a 5k training plan. Have a great day!
  • dolorsit
    dolorsit Posts: 92 Member
    Good luck! Report back, will be interesting to hear your progress.
  • Suzanne0430
    Suzanne0430 Posts: 1 Member
    Just my thoughts:
    1) Slow Down, easy runs easy, hard runs hard and no more than 2 hard runs a week. When I say slow, 2-3 minutes per mile slower than your 5K pace, so SLOW. I run my slow runs with my heart rate under 155, and mostly in the 140s. This makes my runs more enjoyable and helps with burnout.
    2) Agree with varying up your runs, maybe 2x a week add in something longer, intervals, etc. Even just random faster paces thrown in will work.
    Don't be discouraged! I went out and crushed a 50 minute 10K, then 2 weeks later struggled to get under 56 minutes.
    You got this!
  • dondosae1
    dondosae1 Posts: 1 Member
    A 5k at 5 days a week would be approximately 15-16miles/9.3k-9.92k per week. You have likely slowed down because, as mentioned, you have no variety to your runs. If you are running HARD everytime you run, that is also no bueno.

    At this point, you need to up your mileage. You've been running a long time now, so it is time to increase. I'd say for the next 3 weeks, up your mileage to 18-20miles/11k-12.4k per week. If you are comfortable with your 5 day run week, stick with it, so I would add the additional k's/miles onto ONE other run. This would give you one long/longer run a week...this is a staple of runners.

    In addition to that, slow down. You shouldn't be running all out EVERY run. You should actually only do that a few times a month. The rest of the runs should be controlled. It'll keep you from getting injured as well.

    An example week could look like:
    Sun: long(er) run; Mon: rest; Tues: 3mile/5k run with 1:00 hard/1:00 jog after 8-10 minutes of warm up running; Wed: rest day; Thursday: 3mile/5k run; Friday: 3mile/5k run; Sat: 3 mile/5k run with 1 mile warm up, 1 mile at a hard effort, 1 mile cool down.

    Every 3 weeks, increase your mileage 10%. So in 3 weeks, up your weekly run totals to 21-24 miles, etc.

    Good luck. I could talk for pages on running, lol
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Very few people have the ability to run all out five days a week. As others have said, I think you should look into an actual training plan. Even professional runners incorporate a variety of paces -- they aren't trying to go all out for all their runs.
  • dolorsit
    dolorsit Posts: 92 Member
    dondosae1 wrote: »
    A 5k at 5 days a week would be approximately 15-16miles/9.3k-9.92k per week.
    Pretty sure 5k, 5 days a week is 25k :)

  • spiriteagle99
    spiriteagle99 Posts: 3,855 Member
    I agree with the above. 1. Slow down. Race your races, not your training. 2. Add variety to your runs. 5k one day, 8 k another. Run most of your runs at a slow easy conversational pace to build your endurance. Only push yourself hard once or twice a week, and only after a good warmup. 3. Increase your overall mileage. That will have the most effect on your pace.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,817 Member
    I'd be interested to know what's going on with your HR. Any changes from earlier runs?

    So, when I did C25K a few years ago, I got to the level of being able to run 5k and I just kept doing that distance to prove to myself I could do it! I would run the same exact route, achieving 5k just as my HR maxed out, and would then drop to a walk to my house. I also added an interval day on the treadmill with a total distance of 5k. 5k was my running life!

    Eventually, one of the experienced runners on this forum alerted me to an alternate way of thinking about it, which is also summarized in a number of books, including "80/20 Running." The idea is to add slower miles and build your endurance. You can also cross-train on stationary or real bike, elliptical, or even walking on some days. If you also want to build speed, you need at least one interval day (which I've dropped, since I don't care that much about speed and I have old man joints.)

    80/20 Running: Run Stronger and Race Faster By Training Slower:
    https://www.amazon.com/dp/B00IIVFAEY/ref=cm_sw_em_r_mt_dp_Q8V2QCZCT77W1NRYEG4A

    Not sure where you live, but I live in a seasonal climate and it's cold and icy right now. I'm wearing more clothing, running on bad surfaces, and my pace is suffering a bit. Garmin thinks my VO2max has tanked. I know that as spring comes, there will be days where it is just cool enough to run in shorts and a T and I will be unstoppable! (I hope.) Then, the heat will come, and my pace will tank again.

    Best of luck to you to figure it out. I hope it's still fun, whatever the pace!
  • westrich20940
    westrich20940 Posts: 952 Member
    As others have already stated --- if you're trying to just run your fastest pace for 5k every day you likely will NOT get faster. I know it sounds weird... but it's better to focus on upping your mileage (safely - still keeping in mind the 10% rule) and then mixing in speedwork with longer runs.

    Long runs - run slow (like really slow.... 11/12 min mile slow. Then when you go to run a 5K you can speed through easy.

    You can also start adding interval sprint work if you want too...but you can't gain speed/pace really by trying to increase that only every run.
  • cwolfman13
    cwolfman13 Posts: 41,864 Member
    Trying to PR every run isn't a particularly good way to train. Mixing in longer, slower runs will actually help you get faster on shorter runs. Also, are you running 5 consecutive days in a row? If so, you might want to use your rest/recovery days somewhere in between run days.
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