How to run 5k?

[Laufeythejust]

I am really missing the gym and finding my garage gym a bit dull so I am trying to mix it up a bit and start running (I normally do 20 minutes on the cross trainer then weights). I’ve never ran outside in my life so it’s all very new!
I would like to be able to run 5K but I am really struggling and was wondering if you have any tips? I can run for 4K and it takes me 25 minutes but after that I am completely wiped out. It’s not my body being tired but more than my chest and breathing can’t keep up! Is it a matter of walking some of it or just keep at it and add more distance on each week? I know there’s couch to 5K but I had a look at it but I’m not sure which week I should jump into as I don’t need that many rests.

I'd jump in at week 7. From what I can remember there's a 20 minute run at the end of week 6 and it ramps up from there.

Try to slow down. You're currently doing 6:15/km for 4K. Aim for 7:00/km and you might get to 5k. Once you're comfortable with that, you can start to pick up the pace again.

How long have you been running outside? The first two weeks are hell but it gets much better after that!

You just need to slow down as, if you can run 4k without stopping, you can definitely run 5k!
Think of it in terms of effort levels, perhaps. If sprinting flat out is 10/10 and what you're currently doing is 6 or 7 out of 10, aim for a slow 3 or 4 out of 10 - even if that's barely faster than a rapid walk. If you're currently going so fast that you're out of breath at 4k, though, there should be plenty scope to dial it down a bit.

If that doesn't work as you find it hard to slow down enough, the next tactic would be to run 2.5k, then walk for 5 mins to fully recover, before running the next 2.5k.

Progression not perfection. Takes time. You'll do it. Dont see walking a bit as a failure. I went from static to half marathon in 8 weeks. It helped not focusing on distance but ' time on legs'. Run 27 mins and see how far you get, then build on that. Distance as a focus is unhelpful... i found. Once you have 1hr under your belt you can do anything!

Thanks for all tips! Looks like I need to slow it down and see how I get on. This is my second week of doing it so I am probably being really impatient!

I'd pick up C25k at around the week 5/ 6 mark; the runs are mixed at that point and it would give a push to extend to week 7-9 when they become continuous.
The biggest error is being too fast. Slow down, then slow down again. The walk breaks allow the recovery to extend the running.

There are some NHS C25k+ podcasts that are good for varying pace and extending time beyond the 30 min run of week 9 (which may not be 5k for many)

I remember when C25K first came out and it was said that even experienced runners should start at the beginning and focus on improving their speed. I was really fit (and young!) in those days but found it far too frustrating to walk so much so never found out if this claim was true!!

I think that , if I were you, I would start on week 3 or 4 and see how you get on. (I've just done wk 1 run 2 as haven't run for over 5 years)

I'd start at week 5 on the c25k app.

You are all absolute legends. Went out this morning and took it really slow, managed 5k without a problem and could have kept going! It was all about the pace. Made the mistake of doing a route near a canal and got chased by swans though which definitely ruined my pace for a minute or so!

Fantastic! Well done!