Running for beginners

Conrad83

Hi am wondering if any experienced runners can give me some advice.

I've recently started the couch 2 5k running app and am currently on week 4 but am finding it quite tough, I got to week 5 but had to go back a week. My problem is I cant seem to run for any longer than 5-6 minutes, now that is an achievement as when I started out I couldn't run for more than 2.5 mins. I'm reasonably fit, gave up smoking 1.5 years ago etc. I'm not sure if it's my breathing technique but when I get to 4-5 min's I get very out of breath and can't seem to get much further. I've tried counting my steps and breathing in and out for 3-4 steps.

Any tips?

Chartsengrafs

Well done on getting started Conrad. I'm not sure that breathing 'technique' is a thing. Apologies if it is, just not something I have come across.
If I had to guess, your 5-6 minute runs are probably just too fast to be sustainable. It's a very common thing with beginners. Maybe try pulling back the effort a bit?

kit3

You might be going too fast. Maybe slow down a bit & see how that works. Thinks there might be a couch to 5k thread on the events page that might help also. Can't link on the phone ! Best of luck with it

SligoBrewer

My main two tips would be to slow down and not to give up. If you stick through this barrier you'll soon get to a stage where you can feel you can maintain a certain pace forever. You need to find that pace, however slow it may be and build on that base.

You're at a stage roughly where you're running just under 1k at a time. Great job and we'll see you finishing you're first parkrun in a months time and it'll be the most memorable run you'll ever do.

These stages when you're running are the toughest, and they get easier with each week.

kit3

Chartsengrafs wrote: »

Well done on getting started Conrad. I'm not sure that breathing 'technique' is a thing. Apologies if it is, just not something I have come across.
If I had to guess, your 5-6 minute runs are probably just too fast to be sustainable. It's a very common thing with beginners. Maybe try pulling back the effort a bit?

Snap I stopped to tend to my cooking mid reply so missed yours !

Coffee Fulled Runner

I would say take it easy and build a base. Don't just go flat out just keep them runs easy. Maybe follow a easy base building plan. Don't go down the route of trying to run in long distance races too soon. Maybe a few parkruns and if it suits join an AC too.

Conrad83

Thanks guys! I think the speed could be a factor alright, I used to run competitively when I was a teenager (I'm 33 now) and maybe subconsciously I am running a bit too fast even though I try to be aware of this and slow it down. My aim is to be able to run 5k and I ain't giving up!!

Firedance

Conrad83 wrote: »

Thanks guys! I think the speed could be a factor alright, I used to run competitively when I was a teenager (I'm 33 now) and maybe subconsciously I am running a bit too fast even though I try to be aware of this and slow it down. My aim is to be able to run 5k and I ain't giving up!!

+1 to what the others have said, slooow right down, and when you think you've slowed enough, slow some more! This is the key to all your future running, you can't run your easy runs too slow but you can absolutely run them too fast. Can you hold a conversation when you're running? (its ok to talk your self, we all do it )

Stick with it! and let us know how you're getting on! There's a log section here and a couch to 5K thread too with plenty of great advice to go around.

robinph

As they have all said, run slower. If you are only able to run 6 minutes at the moment then just try running slower for 5 minutes. Or try running until X number of lampposts, then walk for a couple of lampposts and run again for the next X number. Do that a couple of time this week, then next week run the same route but do X+1 lampposts each time with a couple of lampposts recovery inbetween again.

Conrad83

JusT a quick update! Decided to go for a run tonight without the couch 25k app to see how I got on as a few people have recommended this. I managed to run almost 7 mins which I know to some experienced runners is not much but to me it really is considering I couldn't run more than 2.5 a couple of months ago! I consciously tried to really slow down and push myself and am so glad I did, will try this again without the app for my next few runs and see how I get on, really hoping I can keep running for longer soon 😊

thesimpsons

like you I really struggled at the start to get past 5 mins of a run. I kept at it very slowly - almost like a power walk at some times. I went slowly from 1.5km to 3km to 5km and was able to do them a little bit stronger each time without stopping. then last week I got to 6km with a tiny stop half way and I thought I'm finally getting there. But last night I ran my first ever 10k, and I did it all without stopping. time was slow (1hr 15) compared to alot of people but couldn't believe I got there. keep at it - as slow as you need to but keep going. I use mapmyride on my phone - it keeps track of the mileage and times and I've got a log to look back on .

also - when I started I could hardly breath not to mention talk. last night I had conversations the whole way (well till the last 1km whenI was a bit wrecked)

livedadream

im not an experienced runner but ive been running just over a year (my one year runiversary was last Saturday!)

the thing i found at the start was the same as what everyone above has said, slloooowww down,
i was a demon for tearing off and then not lasting the course, now i have a good solid pace.

the breathing thing ive heard of but im not sure i apply it right,

it seems to be breathe in out in two movement,

each time a foot hits the floor breathe out breathe out
then in and in in two efforts when breathing in, like a drum in in out out in in out out..

Chartsengrafs

livedadream wrote: »

the breathing thing ive heard of but im not sure i apply it right,

it seems to be breathe in out in two movement,

each time a foot hits the floor breathe out breathe out
then in and in in two efforts when breathing in, like a drum in in out out in in out out..

Happy runiversary! Forget about the breathing 'thing' though. There's no single correct way to breathe when running. Breathing out every time a foot hits the ground sounds crazy!

livedadream

Chartsengrafs wrote: »

Happy runiversary! Forget about the breathing 'thing' though. There's no single correct way to breathe when running. Breathing out every time a foot hits the ground sounds crazy!

no sorry i didnt make it make sense, i dont do its not breathing out everytime the foot hits the ground its two breathes .. i dont think im explaining it right...

like right foot breathe left foot breathe but one breathe if ya get me?
right foot exhale left foot exhale... one exhale but two efforts?

let me try to find a youtube video,

i dont really do it im still trying not to die when running 10km :-)

sconhome

Folks well done on the progress but do yourself a favour and forget about the breathing thing or any tips or tricks you are told.

Don't think about it and it will happen, sure you've been breathing properly to match your activity since you were 1 second old. Nothing has changed

The one thing if you are getting out of breath following the C25k you are probably pushing too hard on the 'on' sessions and not recovering enough in the 'off' periods. I usually use the Breath scale with our runners https://allrunningmatters.wordpress.com/2015/10/31/how-do-i-know-how-hard-i-should-be-working-out/ so they can gauge things properly for themselves.

But bottom line, don't sweat the rhythm or count or pairing with the footfall of each breath, let it happen and enjoy the running.

HigginsJ

Conrad83 wrote: »

JusT a quick update! Decided to go for a run tonight without the couch 25k app to see how I got on as a few people have recommended this. I managed to run almost 7 mins which I know to some experienced runners is not much but to me it really is considering I couldn't run more than 2.5 a couple of months ago! I consciously tried to really slow down and push myself and am so glad I did, will try this again without the app for my next few runs and see how I get on, really hoping I can keep running for longer soon 😊

I'm in similar spot to you, 33 years of age.

Stick with it, it really is surprising how quickly you build up that base to the point where you are going further each time out. I challenged myself to go just a small bit every time ( even 0.2km)

I am on Week 7 (completed day 2 yesterday, 5 minute warm up, 25 minute run, 5 minute warm down) and I managed to complete 6.5km in 35 minutes, running the whole way.

When I started Week 1 Day 1 I completed 4.1km in 30 minutes. I actually found the first few weeks tougher than the long runs this week. I still find the first 5 to 10 minutes very tough but by the end of the run I feel like I could easily keep going.

lenihankevin

34 years old..started the c25k in September...barely got through week 1...stuck with it..tried to be consistant with a day rest between every run. Once i finished the c25k app i just used to run as far as i could every 2nd day...just ran my first 5 mile race on Friday in 36 mins and my first 10 mile race on Sunday in 76 mins. On top of the world today!!

HigginsJ

lenihankevin wrote: »

34 years old..started the c25k in September...barely got through week 1...stuck with it..tried to be consistant with a day rest between every run. Once i finished the c25k app i just used to run as far as i could every 2nd day...just ran my first 5 mile race on Friday in 36 mins and my first 10 mile race on Sunday in 76 mins. On top of the world today!!

Fair play, that is good going. Just to hit on one point you made there, the rest day between every run day is what I am doing, really find it works out very well so would recommend this.

DubOnHoliday

Our athletics club runs a couch to 5k, no matter what stage you're at its easier to do it with others. Aside from that you get to chat and learn what issues people have along the way.

lenihankevin

HigginsJ wrote:

Fair play, that is good going. Just to hit on one point you made there, the rest day between every run day is what I am doing, really find it works out very well so would recommend this.

Also helps that I live on the top of a mountain so every run tends to end with a 3km uphill struggle!!

gutenberg

I'm doing Couch to 5K at the moment. I'm just starting Week 5. Honestly it's the best programme, when I started I could barely do the initial runs - not necessarily because of lack of puff, but my legs & feet would get so tired, and after a while I would find breathing a challenge (bad habits picked up through swimming, of only breathing through the mouth). I really enjoyed Week 4 and didn't find the 5-minute runs too bad, so we'll see how this week of all 5-minute runs goes. Any tips for Day 3, when you have to do the 20-minute continuous run? It does scare me a little, even though at this point the majority of the time is spent running rather than walking, but there are still those little breaks...

tailgunner

gutenberg wrote: »

Any tips for Day 3, when you have to do the 20-minute continuous run?

Run a bit slower than you think you need to.

If you've been getting through the previous weeks okay, by the time you get to the 20-minute run, your body won't need the little breaks. It's a bit daunting from a mental perspective, but put your trust in the training you've done so far.

Best of luck with it. It's such a huge confidence boost getting through week 5. I found the rest of the programme much easier in comparison.

gutenberg

tailgunner wrote: »

Run a bit slower than you think you need to.

If you've been getting through the previous weeks okay, by the time you get to the 20-minute run, your body won't need the little breaks. It's a bit daunting from a mental perspective, but put your trust in the training you've done so far.

Best of luck with it. It's such a huge confidence boost getting through week 5. I found the rest of the programme much easier in comparison.

Thanks! That is helpful advice - better to take it a bit slower and actually finish it than to blaze out after 15 minutes, after taking it out too hard.

Going for the Week 5 Day 1 run later today. I'll try keep ye posted :pac:

HigginsJ

gutenberg wrote: »

Thanks! That is helpful advice - better to take it a bit slower and actually finish it than to blaze out after 15 minutes, after taking it out too hard.

Going for the Week 5 Day 1 run later today. I'll try keep ye posted :pac:

Best of luck, as was said above, take your time and you will easily cover off the 20 minutes. 100% agree that c25k is a great programme, really gives you a solid base, always pushing you a bit more.

demfad

Conrad83 wrote: »

Hi am wondering if any experienced runners can give me some advice.

I've recently started the couch 2 5k running app and am currently on week 4 but am finding it quite tough, I got to week 5 but had to go back a week. My problem is I cant seem to run for any longer than 5-6 minutes, now that is an achievement as when I started out I couldn't run for more than 2.5 mins. I'm reasonably fit, gave up smoking 1.5 years ago etc. I'm not sure if it's my breathing technique but when I get to 4-5 min's I get very out of breath and can't seem to get much further. I've tried counting my steps and breathing in and out for 3-4 steps.

Any tips?

A few runs that might help.

5 min walk to warm up
then 10 x (1 min jog + 1 min walk) 5 minw alk warm down.

After a few of those try (5 x 2min jog+ 1 min walk) samer warm up and cool down.

In the walking warmup try and bring the effort up to where you are breathing a bit. When you start to run, imagine running at that same effort.

gutenberg

HigginsJ wrote: »

Best of luck, as was said above, take your time and you will easily cover off the 20 minutes. 100% agree that c25k is a great programme, really gives you a solid base, always pushing you a bit more.

Went out earlier for Week 5 Day 1. It wasn't the best run, felt tired & sluggish (maybe because it was close to lunchtime and I didn't have an enormous breakfast...). Sometimes I get a stitch while running, is there anything I can do about it other than stopping? Should you just push on? I never really know what to do...

sconhome

Stitch can be directly related to breathing. Usually its a little spasm in the diaphragm muscles. Any time I get one I press two fingers into the area under the rib cage and a couple of deep breaths in through the nose and out through the mouth can help a lot.

I was just looking back on my own notes and based on a couple of years running C25k I've found that people respond better with an extra week in the early part of the program so Week 5 becomes Week 6 effectively.

Casey78

Conrad83 wrote: »

JusT a quick update! Decided to go for a run tonight without the couch 25k app to see how I got on as a few people have recommended this. I managed to run almost 7 mins which I know to some experienced runners is not much but to me it really is considering I couldn't run more than 2.5 a couple of months ago! I consciously tried to really slow down and push myself and am so glad I did, will try this again without the app for my next few runs and see how I get on, really hoping I can keep running for longer soon 😊

Keep at it and you'll get there. I was the same as you when I started.
I remember one of the weeks had a 20min run and I was terrified of it.
12 months later I was lining up at the start line with 15,000 other people ready to run the Dublin Marathon.
You'll get there to.Best of luck with it. Best thing I have ever done for myself is to start running. Only wish I started when I was younger,I was 34 when I started.

Ososlo

gutenberg wrote: »

Went out earlier for Week 5 Day 1. It wasn't the best run, felt tired & sluggish (maybe because it was close to lunchtime and I didn't have an enormous breakfast...). Sometimes I get a stitch while running, is there anything I can do about it other than stopping? Should you just push on? I never really know what to do...

Try not eating for at least 2 hours before you run and you might not get a stitch. I would 100% get a stitch if I ate close to running. Don't have too much liquid in your stomach either. Stitches are a biatch and it is very hard to run through them. Focus on good even breathing too and keep your pace nice and slow and comfortable. Good luck with it.

livedadream

gutenberg wrote: »

Went out earlier for Week 5 Day 1. It wasn't the best run, felt tired & sluggish (maybe because it was close to lunchtime and I didn't have an enormous breakfast...). Sometimes I get a stitch while running, is there anything I can do about it other than stopping? Should you just push on? I never really know what to do...

my specialist (ive crohns so almost had a heart attack when i got my first stitch thinking i was dying) said that in general when exercising a stitch on the right side is breathing related and a stitch on the left is food/water related.

now i try to push on, unfortunately no matter how fit i get i will properly always get a stitch low down on my right side, i try the same as the other poster sticking my fingers in and hoping for the best or arms over head to try to stretch it out.

Enduro

It could also be that your running too hard. A lot of modern theory on the causes of stitch is that is very little to do with food or water intake, but much more associated with lack of conditioning. So try easing off a bit.

Ed Mc Groarty

Enduro wrote:

It could also be that your running too hard. A lot of modern theory on the causes of stitch is that is very little to do with food or water intake, but much more associated with lack of conditioning. So try easing off a bit.

I can vouch for this.
Having recently (last six months) started to add in interval training at paces I've never run before I started to get stitches, for the first time,on every rep. bringing me to a stand still on some.
They eased off as I became more comfortable at said paces.

HigginsJ

Really enjoying reading peoples experiences on this thread. The positive examples of those who started the C25K and are now running much more is a great motivation, it really works.

I had Day 3 of Week 7 today, just wanted to add a little extra time to get a certain distance so I managed to completed 7.04Km in 38:48 which I am pretty happy with. My per KM time was down a bit on my recent 5k & 6k runs but only by a few seconds per KM.

Again finding the early parts of the run the hardest, once I have got into a decent tempo around the 2km mark it gets easier nearly from there.

sconhome

Nice going HigginsJ!!

Your post below is timely too:

HigginsJ wrote: »

My per KM time was down a bit on my recent 5k & 6k runs but only by a few seconds per KM.

As general advice - every run will be different and you should not worry about the paces. Run for time and effort.

All too often I see people getting disappointed because they did not run a PB in training. The only place you should be seeing PB's (personal bests) is in a race and even then it is only a PB for that course on that day in that weather. Next week could be slower.

Enduro

sconhome wrote: »

All too often I see people getting disappointed because they did not run a PB in training. The only place you should be seeing PB's (personal bests) is in a race and even then it is only a PB for that course on that day in that weather. Next week could be slower.

+10000

I never measure both my time and distance in training. One or the other, but definitely not both. Very little to gain, but a lot of potential unneccesary negative feedback. If you feel you've put in a good effort in training, then why mess with that. Similarly, easy days should be easy because they feel easy, not what the watch says.

HigginsJ

sconhome wrote: »

Nice going HigginsJ!!

Your post below is timely too:



As general advice - every run will be different and you should not worry about the paces. Run for time and effort.

All too often I see people getting disappointed because they did not run a PB in training. The only place you should be seeing PB's (personal bests) is in a race and even then it is only a PB for that course on that day in that weather. Next week could be slower.

Enduro wrote: »

+10000

I never measure both my time and distance in training. One or the other, but definitely not both. Very little to gain, but a lot of potential unneccesary negative feedback. If you feel you've put in a good effort in training, then why mess with that. Similarly, easy days should be easy because they feel easy, not what the watch says.

Thanks for the feedback guys, will keep this in mind.

livedadream

any tips for those of us on those days when you struggle... the bad run days

i did the bay run Sunday did the first 5 km no bother which was surprising as i found it was mostly uphill.

it was my second ten km ever so i was delighted to finish despite having a little meltdown at 7km and walking for just over a kilometer.

went back to my club last night and we were doing a new route super excited but the aches just didnt go away i felt like i never got into a good rhythm... just all around bad.

i am coming back from a knee injury (i slipped in a shopping centre and tore my MLC and popped my miniscus thingi in my knee) the knee is fine its just the other stuff like the tightness caused by it its bothering me.

any tips for the days when it just doenst go right.

(note i am still technically overweight (ive dropped over 6 stone), ive been told by my physio and specialist that as long as im not doing the dog with mental miles i will be fine knee and impact wise due to my weight but i do need to be careful)

demfad

livedadream wrote: »

any tips for those of us on those days when you struggle... the bad run days

i did the bay run Sunday did the first 5 km no bother which was surprising as i found it was mostly uphill.

it was my second ten km ever so i was delighted to finish despite having a little meltdown at 7km and walking for just over a kilometer.

went back to my club last night and we were doing a new route super excited but the aches just didnt go away i felt like i never got into a good rhythm... just all around bad.

i am coming back from a knee injury (i slipped in a shopping centre and tore my MLC and popped my miniscus thingi in my knee) the knee is fine its just the other stuff like the tightness caused by it its bothering me.

any tips for the days when it just doenst go right.

(note i am still technically overweight (ive dropped over 6 stone), ive been told by my physio and specialist that as long as im not doing the dog with mental miles i will be fine knee and impact wise due to my weight but i do need to be careful)

Longer races tend to be about endurance. If the first 5km was mostly uphill it will take a lot of strenght from you. That's a possible reason for the difficulties after. You could stick a few hills into your longer runs, or try and finish them a little quicker to specifically address that issue. Will help with endurance and strenght.
Main thing is just keep doing it. Keep it under control. Youll get fit and strong with consistancy alone.

livedadream

demfad wrote: »

Longer races tend to be about endurance. If the first 5km was mostly uphill it will take a lot of strenght from you. That's a possible reason for the difficulties after. You could stick a few hills into your longer runs, or try and finish them a little quicker to specifically address that issue. Will help with endurance and strenght.
Main thing is just keep doing it. Keep it under control. Youll get fit and strong with consistancy alone.

im not really at the long run stage yet. all runs seem long to me hahaaaa

i run three times a week: twice with my club, normally 5-6 km at a nice pace (im generally at the front of the group) dont feel totally battered after. but sweaty and out of breath.

i do a gym session then once a week on the threadmill along with weight and HIIT training that 30 odd minutes on the threadmil is the longest 30 minutes of my life.
right now im doing like you said focusing on building endurance just building consistancy. and i am getting better and stronger,faster etc.

just hate those days when it all seems tooo hard.

demfad

livedadream wrote: »

im not really at the long run stage yet. all runs seem long to me hahaaaa

i run three times a week: twice with my club, normally 5-6 km at a nice pace (im generally at the front of the group) dont feel totally battered after. but sweaty and out of breath.

i do a gym session then once a week on the threadmill along with weight and HIIT training that 30 odd minutes on the threadmil is the longest 30 minutes of my life.
right now im doing like you said focusing on building endurance just building consistancy. and i am getting better and stronger,faster etc.

just hate those days when it all seems tooo hard.

When I say 'your longer runs' I mean relatively--so your longer/longest run. Your issue was most likely endurance. If 10k is longer than all your runs then a 10k race will test your endurance. It's fine as the race will bring you on, endurance wise.

livedadream

demfad wrote: »

When I say long I mean relatively--so your longest run. Your issue was most likely endurance. If 10k is longer than all your runs then a 10k race will test your endurance. It's fine as the race will bring you on, endurance wise.

ohh okay, sorry whenever i see people talking about long runs i think miles and miles not my 10km hahaa thanks!

HigginsJ

livedadream wrote: »

ohh okay, sorry whenever i see people talking about long runs i think miles and miles not my 10km hahaa thanks!

10Km will be a very long run for some of us in here I reckon. It's all relative!!

livedadream

HigginsJ wrote: »

10Km will be a very long run for some of us in here I reckon. It's all relative!!

it felt like years to me... 1hr 16 minutes longest of my life

HigginsJ

livedadream wrote: »

it felt like years to me... 1hr 16 minutes longest of my life

That's fantastic

Haven't attempted it yet, reckon about 2 to 3 weeks away from it, going to do it some Saturday or Sunday. Have a time in my head but going to keep it to myself :P

livedadream

HigginsJ wrote: »

That's fantastic

Haven't attempted it yet, reckon about 2 to 3 weeks away from it, going to do it some Saturday or Sunday. Have a time in my head but going to keep it to myself :P

thanks, still dying after it did 6km with my crew last night and my left leg is battered physio this evening though so alls well!

i kinda dont think about the time i have mapmyrun but turn off the bit where she says how fast or slow im going and the distance im just trying to not die while running now... im told it gets easier and then you just run further haaha and faster lolz!

sconhome

HigginsJ wrote: »

10Km will be a very long run for some of us in here I reckon. It's all relative!!

Cos you opened a great topic that confuses many, I'm going to throw out a little guidance.

We all understand the desire to go distances especially as a new-to-running runner (relatively) but in training forget about distances.

The C25k while about running 5k is all about running for time. 2 mins on 3 off all the way to 20 and 28mins running. Most of my crew reach 5k around week 5 but I don't tell them until week 7 that they hit the distance.

If you follow the C25k you will run a 5k in a decent time relative to your fitness - remember breathing scale and perceived effort is what it is about. Don't let your mind play tricks on how hard you are running.

For example, I've just started a half marathon training program and all the runs are for time & effort. This is completely irrelevant of how fit participants are. Everyone works for the same time & at the same individual level of effort. The distance will look after itself.

Pacing Mule

sconhome wrote: »

Cos you opened a great topic that confuses many, I'm going to throw out a little guidance.

We all understand the desire to go distances especially as a new-to-running runner (relatively) but in training forget about distances.

The C25k while about running 5k is all about running for time. 2 mins on 3 off all the way to 20 and 28mins running. Most of my crew reach 5k around week 5 but I don't tell them until week 7 that they hit the distance.

If you follow the C25k you will run a 5k in a decent time relative to your fitness - remember breathing scale and perceived effort is what it is about. Don't let your mind play tricks on how hard you are running.

For example, I've just started a half marathon training program and all the runs are for time & effort. This is completely irrelevant of how fit participants are. Everyone works for the same time & at the same individual level of effort. The distance will look after itself.

That's a relatively very fit crew you have there. I'd hazard an educated guess that most people on couch to 5k who actually come from a zero fitness base literally off the couch don't hit 5k in the 30 minutes.

sconhome

Pacing Mule wrote: »

That's a relatively very fit crew you have there. I'd hazard an educated guess that most people on couch to 5k who actually come from a zero fitness base literally off the couch don't hit 5k in the 30 minutes.

Absolutely not! That would be 5k over the complete warmup, session, cooldown rather than in the running bits alone. Timing likely in the 35-40mins.

Beginners are complete beginners. Little or no running experience and lacking the confidence to start with Fit 4 Life or any of the clubs. Many do go on to the clubs afterwards though.

livedadream

Pacing Mule wrote: »

That's a relatively very fit crew you have there. I'd hazard an educated guess that most people on couch to 5k who actually come from a zero fitness base literally off the couch don't hit 5k in the 30 minutes.

i did C25K last year in Jaunary, i was 20 stone 2 lbs (horrified i know) i puked and almost died. i actually did every week twice so it took me twice as long but it was easier for me that way. (my GP recommended it that way instead of just the 8 weeks straight)

i was literally the couch potato it was designed for. i weights the same as a couch anyway..

i dont think i will ever hit 5km in 30 minutes (i blame my little legs ) but i dont care, i finish 5km and 10km... and starting and finishing is all i care about (within reason obviously, i dont wana be in four hours after everyone else like)

my fastest 5km is 31:56 and that was a serious effort. even some of the fittest runners in my group wouldn't hit 5km in 30 minutes and still dont after solid training.

HigginsJ

sconhome wrote: »

If you follow the C25k you will run a 5k in a decent time relative to your fitness - remember breathing scale and perceived effort is what it is about. Don't let your mind play tricks on how hard you are running.

I'm not familiar with breathing scale & perceived effort as terms. Can you tell me a little more.

jameshayes

HigginsJ wrote: »

I'm not familiar with breathing scale & perceived effort as terms. Can you tell me a little more.

A good breakdown of it available here; http://www.runnersworld.com/running-tips/speak-easy

The Talk Test
Endurance Zone: Carry on a full conversation

Stamina Zone: Speak in 1-2 sentences

Speed Zone: Speak 1-2 words but definitely not a lot of talking

Spring Zone: Grunts, moans, aack