Having trouble

strongnotskinny121

I finished C25k about a month ago, but I'm still having trouble running continuously when I run outside. I can run a 5K on a treadmill no problem in about 32 mins, but when running outside I can't seem to do it. I know there are different elevations when routside, although it is fairly flat bike trail where I go. Something I've also noticed is I natually run faster outside, but then can't run as long. Maybe I'm more of a sprinter? Should I maybe let myself go as fast as seems natural? I force myself to go a lil slower so I can run longer. Any ideas?

mmk137

So you are running at about a 6.15-20min pace.

I would suggest slowing your pace to about 6.30-40 or even slower to being able to finish the 5km. Once you've done that you can increase your speed.

I don't own a treadmill, I do all my running outside. But one thing I have noticed is that run better on an elevation course.

The more you run the more you will understand your pace times.

For example my easy pace is anywhere from 6min to 6.20min per km.
My pace for a comfortable 10km is 5.30-40mins per km. For a hard 10km, it's 5-15 per km.
My pace for an easy 5km is 5-15 per km. For a hard 5km it's 4.45mins per km.

The other thing I notice is that further distance I go the easier my shorter runs become. And vice versa.