Natcatvet Posted November 1, 2015 Report Share Posted November 1, 2015 ok just asking do people actually get to run faster over time? I'm rapt finished wk6 day 3 today (22 min run/jog/turtle shuffle)! However I'm soooooo slow. Using MAPMYRUN app including the warm up and cool down I'm taking 10 mins per kilometre!!! That means in a real 5k run I'd take at least 50 mins if I maintained that pace gah!!!! Bearing in mind I started this app not even able to run 30 sec, I'm 47 and overweight so I'm delighted I've gotten this far! Anyone who started slow like a turtle and gotten quicker I'd love your comments Quote Link to comment Share on other sites More sharing options...
Guest TrishE Posted November 1, 2015 Report Share Posted November 1, 2015 Yes you can increase speed as your endurance builds its a slow process and takes time and work just like increasing the amount of time you run. Be patient you will get there Quote Link to comment Share on other sites More sharing options...
Rob129 Posted November 1, 2015 Report Share Posted November 1, 2015 My pace was off, also. Once you have a day where you are running less distance, try some intervals (1 min fast pace 1-2 minutes jogging or walking). This has helped me push my pace up. Rob129 1 Quote Link to comment Share on other sites More sharing options...
djplong Posted November 2, 2015 Report Share Posted November 2, 2015 When I first went through the program I was shuffling along at about 7+ minutes per KM. After my injury healed enough, I'm now averaging around 6 minutes (while jogging) per KM. I'm honestly not trying harder or anything like that - BUT - the real difference seems to be coming from my gait and posture. In other words, I'm trying SMARTER. I made it clear to my doctor (sports medicine specialist) and physical therapist that getting back to running was important to me. They analyzed how I was running and pointed out many faults that, when combined with things that literally started with a birth defect, most likely caused my injury. So it then became a task to educate me in what NOT to do. I was looking down and leaning forward with my torso too much - putting stress on my hip flexor. I wasn't standing straight so my completely undeveloped core muscles weren't doing the job they would ordinarily do. Sometimes my toes were pointed inward which caused stresses on my right knee. Throwing my shoulders back helped straighten me out as did looking UP and FORWARD instead of down. With all those corrections, I believe I'm getting more "spring" out of my arch and Achilles tendon - they're doing what they were designed to do now that I'm using them properly and I'm seeing the results in the MapMyRun stats. You may want to get checked out and see what a professional has to say. Jeshi 1 Quote Link to comment Share on other sites More sharing options...
Malunorabuena Posted November 9, 2015 Report Share Posted November 9, 2015 Hello Natcatvet! I was as slow as you are, and i am still slow, around 8-9 min/km but i am doing as TrishE says, and with the 10k program I am increasing the time of running, yesterday I managed to jog for the complete 5k, in 42 minutes. It took 13 weeks, so you just have to be patient and persistent! Quote Link to comment Share on other sites More sharing options...
Natcatvet Posted November 9, 2015 Author Report Share Posted November 9, 2015 Thanks for that ! I am very optimistic - my splits are around 9 min 30 now and I'm hoping as I keep going I can focus on speed once I get the endurance and distance covered Quote Link to comment Share on other sites More sharing options...
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