Any tips?

[Boreal18]

Just done W8R3, I seem to do OK, but when I get to the 20 minutes or so I seem to lose the breathing rhythm and I struggle from them on. Any suggestions on what I can do to avoid this?

[IannodaTruffe Mentor]

Slow down is the obvious suggestion.

As runs get longer you may have to pace yourself more carefully to avoid running out of puff before the end of the run. If you make sure you are running at a conversational pace then that should not happen.

[Boreal18 Graduate in reply to IannodaTruffe]

Thanks, I have tried slowing down but when I realise I've started to go faster again.

I may need to find a jogging partner to see what my conversational pace is and stick to that pace.

[IannodaTruffe Mentor in reply to Boreal18]

Just talk out loud to yourself. You should be able to talk clearly and ungasping, as you would if walking.

[Rignold in reply to IannodaTruffe]

Really? When i am running i can talk but generally in somewhat abbreviated form.

[IannodaTruffe Mentor in reply to Rignold]

That is the widely touted definition of easy conversational pace.

[Rignold in reply to IannodaTruffe]

can you converse as easily on a 10k as if you were walking?

[IannodaTruffe Mentor in reply to Rignold]

It is entirely about pace not duration.

[Rignold in reply to IannodaTruffe]

Are you answering an entirely different question?

[IannodaTruffe Mentor in reply to Rignold]

It is written widely, and that is what I advise here for new runners, that they should run at an easy conversational pace. Most new runners cannot run 10k, but if one is running a 10k at an easy pace, then there should be no gasping or breathlessness, which broadly equates to a heart rate below 75% of max hr. After building basic stamina with C25K, I would recommend, based on my reading, that a 70-80% easy, to 20-30% hard split in training.

The easy conversational pace can be used over any distance.

[Rignold in reply to IannodaTruffe]

Yes, I do know all that.

That was not my question, however.

When you are at the 8k mark of a 10k run can you converse as easily as if you were walking?

[IannodaTruffe Mentor in reply to Rignold]

If running a 10k at an easy conversational pace, then yes.

[Rignold in reply to IannodaTruffe]

If running a 10k at a walking pace, yes. By definition walking pace and running pace differ. I do get that the forum has a slant on discouraging new runners from pushing too far too fast, but you do not always have to run in second gear.

[IannodaTruffe Mentor in reply to Rignold]

The conversational pace is defined by the fact that you can talk clearly. The actual speed will vary considerably depending on any individual's fitness. Prior to my cancer, my easy conversational pace was well in excess of a brisk walking pace.

One of the articles that suggests that "If you are a beginner, basic endurance must be the totality of your training." first came to my attention when you posted it on this forum runningarea.com/2017/10/bas...

The majority of new runners will be supplying enough progressive overload to their bodies to promote adaptation by exercising all the time at an easy pace.

[Lillybeth30mins Graduate]

Hi Boreal18, I’ve just done W8R2 and I too am starting to “clock watch” slightly around 20 mins.... however, I’m trying to see this as a positive as it’s only s few weeks back I was doing that at 3mins, 5 mins, 8 mins etc etc

Happy running 🏃‍♀️🏃‍♀️🏃‍♀️

Liz x

[Boreal18 Graduate in reply to Lillybeth30mins]

Yes, you are right, a few weeks back 3 min was a challenge. Through my running I have struggled more with my legs than my breath though which was a bit weird, maybe I'm just getting over confident, I'll try to talk out loud on the next run even if passers by look at me as if I was a loonie.

[Oldfloss Administrator Graduate]

Go slower... and then slow down more...

[Boreal18 Graduate]

Thanks everyone, I'll take your advice to my graduation week...