> I think just my physical reality is blocking me.
This, more than anything else, is what is stopping you.
You can't make yourself run faster by just believing you can run faster, but you can absolutely stop yourself from being able to run faster by tell yourself that.
---
No, really, the stuff above is the most important.
---
Okay, on to training details. Again, none of this matters unless you believe that you can do this.
Guess #1: your run segments are way too fast.
If you're trying to do your run segments at 12:00, then they are absolutely way too fast. You can build either distance or speed, but not both. If your run segments are at, say, 14 or 15 min pace, awesome: so long as only one foot is in contact with the ground, you're running, and it's that set of kinesthetics/biomechanics that we're training in.
When you're in the run phase, I think of the Effort level in 4 zones: * uncomfortably hard * comfortably hard * easyish * easy
It's very rare that I run at "uncomfortably hard". I should do that more often, don't get me wrong, because I should be doing more HIIT stuff. But C25K is very much not HIIT, not even close.
When you've built back up to a 3mi run, then maybe doing the last, mm, 5 minutes at Comfortably Hard, that could be a nice bonus to throw in on some runs.
For the run segments of C25K, you should be at Easyish effort level. You shouldn't be able to discuss last night's episode in detail (that's Easy effort level), but go back-and-forth on where to get dinner after this? Yes, you should have enough available breath for that.
Guess #2: your walk segments are too fast.
The point is to let your heart rate come down without letting your muscles get cold. Walk as if you're walking with someone who has mostly recovered from a sprained ankle.
no subject
> I think just my physical reality is blocking me.
This, more than anything else, is what is stopping you.
You can't make yourself run faster by just believing you can run faster, but you can absolutely stop yourself from being able to run faster by tell yourself that.
---
No, really, the stuff above is the most important.
---
Okay, on to training details. Again, none of this matters unless you believe that you can do this.
Guess #1: your run segments are way too fast.
If you're trying to do your run segments at 12:00, then they are absolutely way too fast. You can build either distance or speed, but not both. If your run segments are at, say, 14 or 15 min pace, awesome: so long as only one foot is in contact with the ground, you're running, and it's that set of kinesthetics/biomechanics that we're training in.
When you're in the run phase, I think of the Effort level in 4 zones:
* uncomfortably hard
* comfortably hard
* easyish
* easy
It's very rare that I run at "uncomfortably hard". I should do that more often, don't get me wrong, because I should be doing more HIIT stuff. But C25K is very much not HIIT, not even close.
When you've built back up to a 3mi run, then maybe doing the last, mm, 5 minutes at Comfortably Hard, that could be a nice bonus to throw in on some runs.
For the run segments of C25K, you should be at Easyish effort level. You shouldn't be able to discuss last night's episode in detail (that's Easy effort level), but go back-and-forth on where to get dinner after this? Yes, you should have enough available breath for that.
Guess #2: your walk segments are too fast.
The point is to let your heart rate come down without letting your muscles get cold. Walk as if you're walking with someone who has mostly recovered from a sprained ankle.