Out of breath

[Garden17]

When I run I never seem to be out of breath at the end do you think I run to slow and should go quicker or stay like this it also take me a long time to warm up

[AlMorr Ambassador Graduate]

You don't need to be out of breath when you run Garden 17, C25K is not the 100 metres in 12 or less seconds or for that matter how fast you or anyone can run a 5000 metre race. You sound to me that you are doing C25K correctly, you don't say which week you are doing, I hope you are enjoying your running journey.

[Garden17]

I have finished c25k about 6 weeks ago

[cheekychipmunks Graduate]

Stay just as you are Garden. It’s your legs you’re building up in this programme. When they’re strong after graduation, then you can decide where to take your running - speed or endurance - and train accordingly. For now do exactly as you’re doing, which is brilliantly! 👏👏👏

[cheekychipmunks Graduate]

Ahh, just saw you’ve graduated (where’s your badge!!??)

The running world is now your oyster!

[Garden17]

I now working on my 5k to try bring the time down as I slow at the moment can only do it in 50 minutes I do a 5k on Sunday morning in the gym today

[grumpyoldgirl Graduate]

Hi Garden, you could maybe try speeding up a little right at the end , maybe for the last minute, just a gentle push for the finish, and see how that feels. You're doing so well though, you may find your time comes down naturally as your legs continue to get stronger. Don't risk injury by pushing too hard. Good luck.

[Garden17]

Thank you

[IannodaTruffe Mentor]

If you read the guide to post C25K running healthunlocked.com/couchto5... it explains that you should spend 75-80% of your running time at an easy pace, meaning that the rest of the time you can push harder.

We develop by testing our limits.......known as progressive overload. As a new runner doing C25k, staying at an easy conversational pace will test you adequately to trigger adaptation. Now that you have gone beyond C25k, you can start to push harder, but only within that 20-25% time limit.