Endurance

What kind of speed are your running at Rob?  Maybe you need to slow down just a little so you're not tired after 8 minutes?  Also part of it is mental, you just have to push through and keep going.  I use the 'baby steps' method where I tell myself I'll just get to a certain lamppost or something and then just before I get there I move the target a little bit further ahead.

similar to what TST says, if you know you can only run for about 8 mins, then try to run for 9 mins next time, and keep pushing the bounderies to get out of the comfort zone. Can you talk while running or not? if not you may be going too fast. to go further you need to go slower. You mention the ladies you see are running slower than you? If you have been running only 5km for a year then for endurance you need to start to run longer distances as well

head on down to a parkrun too if there is one near you www.parkrun.org.uk

you will be running with a lot more people and will be able to see what sort of speed other people do for 5k, and lots of people to ask for advice too!

As TST says, you probably need to slow down.  

HR rates are unique to each individual, so impossible to tell anything from your figures without knowing your resting HR and your Max HR (NB not the 220-age guide for Max HR, but your real figure).

However, as a quick test of the theory that you are running too fast, try keeping your HR around 140 for your next four runs. This may feel odd and awkward at first, which is why you have to try it for several runs.  I suspect by the fourth run you'll be able to keep running for at least 12 to 15 mins at a time.

Hi Rob,

All the above is good stuff.

I would just liketo add. It is important depending on your goal, to increase distance. Its hard work but is as important on improving longer distances than just shorter faster runs. Your times will be up and down, but try not to worry about that, time will improve at some stage. As those in giving up thhe booze have told me.

Times will look after themselves as you increase distance.

I know when I started running after an initially easy phase I would suddenly feel that if I carried on I would die - experience has shown otherwise.  It is known as the 'terrible tens' or eights in your case.  It is quite common and you need to try and run through it if possible as previously advised.

Good luck.

Firstly, are you sure you're 47 and 447? I've never heard anyone use thrice before outside of some crappy dickensian drama

Secondly, regarding your running, and don't take this the wrong way, but the letters HTFU spring to mind...

....and thricely....oh

thricely has become my word of the week (had to google HTFU mind).

Rob, a 53yr old newbie here, I live in a hilly area and until I became 'happy' taking walk breaks I struggled. As others have said, s l o o o w down, it will help you speed up

Also... Max's Mum says 'can you still talk while running', and you say 'I can still talk when I stop': not the same thing. Sounds like you are going too fast even if you don't think it's that fast.

Running is about more then training the muscles and lungs.  Training your mental attitidue is the hardest bit in my opinion when you are starting out.  You have to keep pushing those barriers and doing a little more each time.  It doesn't sound like you really need those rests as you are recovering quickly so all you have to do is convince your mind that you are not giving in.