I've been running for a couple of months… started with couch to 5k. Ran the 5k last Tuesday. 30:03, no walking.

First week of the 10K program is 10 min run/1 min walk x 4

I can't get all the way through without having to walk during one of the 10 minute running intervals… I keep repeating the workout until I get it. I think my legs are under recovered, as I'm running 3x/week and doing squats 3x/week. Also the humidity has been absolutely brutal.

Has anyone else experienced this?

I've definitely experience plateaus with all types of exercise, including running. A couple options, in no particular order

1) Deload/rest - take a full week off from everything, and just do super light stuff like just walking, and just some light body weight work with stretching mixed in
2) Flip your workouts upside down - if you're doing heavy work low reps, do high reps low weight. If you're doing jogging, do sprints, if you're sprinting, do jogs
3) Eat more/better
4) Sleep more
5) Keep the intensity, but change the workouts

I'm currently doing the StrongLifts 5x5. Like I said, every workout has squats. I'm going to start 5/3/1 Monday. It will be less frequency and less heavy sets. I'll see if that helps.

I really don't want to quit the 10K plan (want the accomplishment of reaching a goal), but it's discouraging to go from running 30 min straight to having to walk the next 3 times.


Also- how much does heat/humidity play into things? This is the weather my last several runs have been in

Slow down and add mileage. It's difficult to do both strength training and long distance without getting fatigued. Recovery weeks and proper diet are a must.

AggieOO said:

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slow down.

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I would do 1 full leg workout a week instead of spreading it with 3 separate squat days

You're trying to get faster this time of year? Dude. Many people, myself included, are genetically incapable of maintaining even the expected performance deficit above 90F heat index. At 101, even assuming that you have a normal decline, you will likely only be able to run about 20 - 25% slower than your target 5K pace (use a cool weather PR if you have one). Furthermore, because the humidity is SO high, even the heat index may underestimate the effects on running. As others have said, slow down. Specifically, subtract 60 from the current heat index. Divide that answer by 1.8. That answer is how much percent slower your pace should be. Some people can handle more. Some less. Around 90 all bets are off.

Thanks. I just started running in June. Ran yesterday focused on nothing but slowing my pace. Finally completed this workout as prescribed. I'll be glad when we get some cooler weather

tandy miller said:

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Thanks. I just started running in June. Ran yesterday focused on nothing but slowing my pace. Finally completed this workout as prescribed. I'll be glad when we get some cooler weather

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Good choice. For some people, long runs in summer will help keep you in shape, but they accomplish nothing in terms of making you faster. Other people actually benefit from it. I got a lot faster when I ditched the traditional weekend long run in summer. But there are people in my running club who are running 20 miles on Saturday mornings in 80 degree high humidity. For me that was just a pointless beat down. You'll have to find your own path to what makes you stronger, fitter, faster, and happier. But weather is a big part of the learning process for many people. Once I learned to accept my limitations, I realized how easy it was for me to put on muscle with just basic resistance training. Realizing that I would probably never get a BQ and never be good at hot weather running helped me focus on sprinting, where I am a regional level Master's sprinter. Don't beat yourself up in this heat, great job getting out there and challenging yourself, and best of luck finding your best you. The distance runners tend to dictate a lot of the conversation, but there are plenty of ways to get your body and mind in the right place.

Thank you, I really appreciate that. I'm not running to prep for any race or chasing a certain time. I'm running bc I want to get in better shape, and it's really good for me mentally. Working up to a 10K then will reassess. I could hardly run 3 min straight in June, it's been fun to see myself progress.

I'm pretty much at a plateau / decline at the moment. Everything is slow, uncomfortable and hot/humid.

No one thing I can point at...just a combo of weather, erratic training schedule and not sticking to my training schedule. In past years, I've always trained / raced with a regular training partner. But she and I are focusing on different events this year, so I train 100% solo (and when I train solo, I regress back to 10K / 10 Mile type of training).

Which isn't a big deal, except I have a long race coming up in a couple weeks. The trip is already booked, but whether I'll be DNS, DNF or DFL remains to be seen.

But I'm going to regroup, get back to the drawing board and figure out a way to get out of my training funk haha.

I have a race in October and I volunteered to pace a friend 2 weeks later. It seems like I always have a race or something in October. I do this to myself every single year.