Run and Run

[LeaJ]

I'm doing 3/4 spinning classes a week, and I've also completed Tough Mudder this year. However, I'm struggling to complete a 5k run without having to stop for breath or I get to a stitch. Any suggestions, as I'd like to sign up for a half marathon next year to keep me focused but it's not going well

[fitmissjen]

There are some really good phone apps out there which help you run your first 5k. There are also some really good things on the net, just a matter of searching good old Google 

Good luck!

[WendyB]

Welcome to the forums!

Do you run outside at all? Because it is different from spinning and even running on a threadmill. 

At least for me my breathing is totally different outside then being on a threadmill even tho I am going the same pace.

If you havent been outside you might want to goolge C25K and start running with it outside

[Maura-CA · Accepted solution]

As a beginning runner, I really liked the Couch 2 5K program.  You can download it to your smart phone and it helps you build up stamina, with walk/run intervals.  It is definitely a good beginner program.   

[LeaJ]

Thanks Eveyone. I've downloaded the couch to 5k runner app to try, and see how I go. When I'm running outside, I get very frustrated if I don't get as far as I'd like and end up giving up. It's mind over matter, but it's getting myself into the right mindset that's proving difficult

[bdaniels04 · Accepted solution]

@LeaJ

One thing to also remember about running is your pacing and the 25/50/25 rule. Your first mile should be the slowest and you should get progressively faster as you near completion. This takes some time to master, I know from experience! A good guide for this is the above mentioned 25/50/25 rule. The first part of your run should be at a pace where you could answer someone in a complete sentence conversationally (easy). 50% of your run after that should be at a pace that you could still issue one word answers but not have a full conversation. The last 25% of your run should be at a good clip wher eyu're not able to verbally respond without being winded.

I hope this helps. It takes some practice, but really helps to give you focus too.

[Raviv]

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@LeaJ wrote:
I'm doing 3/4 spinning classes a week, and I've also completed Tough Mudder this year. However, I'm struggling to complete a 5k run without having to stop for breath or I get to a stitch. Any suggestions, as I'd like to sign up for a half marathon next year to keep me focused but it's not going well

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How fast are you running?  You might have to slow down a little to be able to have a faster overall time.

If I'm running at a 12 or 13 minute pace, which feels slow to me, I'll likely have to walk quite a bit.  If I'm running at a 14 minute pace I can go a LOT farther, and at a 15 minute pace (think "snail in peanut butter"), I can pretty much go forever.

If you walk at a 17 to 20 minute pace, which is really common, you can see how slowing down the running can actually speed up your overall time since you're spending less time in the 17-20 minute pace zone.

And be patient with yourself.  You should only be increasing (speed or distance - pick one at a time) by about 10% anyway.  After that, the risk of injury goes up and you fall behind.  But honestly, patience is really hard!

[LeaJ]

My last run was 3.4k, it took a total of 24 minutes and averaged around 7.13 as my pace. I'm totally new to this, so I'm not 100% sure if that's too quick as it didn't feel quick when I was running.

[Raviv]

I have to translate the numbers for myself because most Americans never did quite get on the metric train when everyone else in the world did.  

I get 3.4 k (about 2.11 miles) in 24 minutes as a 11.22 per mile pace, which would be about 5.3 mph.  You could possibly keep up that pace if you are generally athletic and have been for a while - maybe just not running specifically (like if you play field hockey or basketball, or something else where you're moving a lot for long periods of time).  Obviously, as the runs get longer, it gets a lot harder until your body catches up, which will just take time.  But longer distances do generally require slower paces.

I plugged 3K (dropdown men - best I could do)  into a calculator ( Runners World - Race Time Predictor ) and got these projected race times:

1500 Meters - 11:31

1 Mile - 12:24

5K - 41:15

5 Miles - 1:08:18

10K - 1:26:00

10 Miles - 2:22:24

Half Marathon - 3:09:44

Marathon - 6:35:35

So... not bad.  Maybe a little fast once you start running longer.  Basically, if you can keep that pace up, then great, but don't beat yourself up if you can't.  You would just be normal.  Just make sure you don't increase distance by too much per workout if you're maintaining that kind of pace, and really listen to your body.  If you start feeling pain or you're not making any progress, then slow it down and see how that works.

Edited because 3.1 does not equal 3.4 so... recalculating.