Getting wrecked three quarters through a run

Mr Bloat

I have been following a C25K program for the last three and a half months or so and a couple of weeks ago I managed to run the 5K distance without having to walk part of the way through but since then, I have started to find it difficult to make the 5K again without needing to walk around the 3.5-4K mark. I don't bring water with me but I feel like I hydrate decently enough over the course of the day and would have a good glass of water before heading out. Similarly, I would eat quite well over the course of the day. I would usually head out either around 6ish, before dinner or else around 8.30ish, once the kids are in bed.

I would have thought I would be running the 5K reasonably comfortably after almost four months, can anyone give me advice on what I might be doing wrong?

murpho999

What pace are you running?

I think you should just slow your pace down, you'd be amazed what a difference it makes.

I took up running in January....complete couch potato.

Got up to 5k in 40 mins in March.

Can now do one comfortably in 27.

Thing is I just took it very slow at start, got distance into my legs and hit the distance target. The more I did my times then started to increase without me noticing extra effort.

Clearlier

Mr Bloat wrote: »

I have been following a C25K program for the last three and a half months or so and a couple of weeks ago I managed to run the 5K distance without having to walk part of the way through but since then, I have started to find it difficult to make the 5K again without needing to walk around the 3.5-4K mark. I don't bring water with me but I feel like I hydrate decently enough over the course of the day and would have a good glass of water before heading out. Similarly, I would eat quite well over the course of the day. I would usually head out either around 6ish, before dinner or else around 8.30ish, once the kids are in bed.

I would have thought I would be running the 5K reasonably comfortably after almost four months, can anyone give me advice on what I might be doing wrong?

Don't do that! If you have to drink something drink slowly in small sips.

Also, as Murph said try slowing down!

Mr Bloat

murpho999 wrote: »

What pace are you running?

I think you should just slow your pace down, you'd be amazed what a difference it makes.

I took up running in January....complete couch potato.

Got up to 5k in 40 mins in March.

Can now do on comfortably in 27.

Thing is I just took it very slow at start, got distance into my legs and hit the distance target. The more I did my times then started to increase without me noticing extra effort.

You could be onto something with the pacing actually, the C25k program is saying I should be doing the distance in 30 minutes so I have been pushing to achieve that. Maybe if I slow down a bit and build it up, as you say, I may be better off.

Clearlier wrote: »

Don't do that! If you have to drink something drink slowly in small sips.

Also, as Murph said try slowing down!

That's interesting, I'll try sipping beforehand too.

rom

If you are constantly thirsty like that then you are running too fast and need to slow down. That is not saying that you can't run that fast but if you slow down then you will in time be able to run at the pace you were sucking air at with much less effort. Now if I had taken my own advise I would have done much better than going out too fast in my last race.