I've been digging and digging at this and am finding all the information completely overwhelming. I want to get to the point where I can dependably run 3-4x per week, for about 6-8km. Since starting about 2 months ago, I've been bonking (maxing out) at about 3km every second or third run. We're not talking about marathon training here — I'm bonking about 3km! I ran twice this week, one 6km and one bonk at 3km, under extremely similar conditions. Let's look at the differences:
A TALE OF TWO RUNS
- Supper: big salad + chicken/mozza ravioli
- Pace between 5:35-6min/km (great for me)
- Run at 9pm 4. Almost all downhill till about 4km
- Supper: fish tacos with rice and beans and avocado
- Pace between 5:35-6 to start
- Run at 9pm
- Slight hill at 1.5km
- Complete bonko at 3km.
These runs are so frustratingly similar I can't get to the bottom of it. My current thought is the extra exertion on the hill does me in? That's the only real variable between each day. My next few runs, I'm going to see if I can avoid all hills and stick religiously to a 6min/km pace.
Any other ideas? This is getting really frustrating. My goal was to do 6km last night, but at 3km I thought I was going to have to lie down on the ground ( and die ). Thanks all!
[ UPDATE ]
Turns out the advice given below is pretty good. I was doing a few things way wrong: I was running fast as much as possible, I was not being careful on hills, and I wasn't watching my breath/heart rate...etc...
My current plan:
Since I figured out that my NikeWatch does intervals, I've set my watch to 3:1 walk:run. I'm going to stick to that for a few weeks, then move to 4:1, then 5:1 etc etc...I'm being ultra careful on hills (often I'll just walk rather than let my heart rate jump up too high), and I'm also being really careful about my pace overall. I'm generally trying to stick to above 6min/km.
In short, I'm trying to just go slow. In doing that, I haven't had a single bonk in about 2 weeks now. Thanks a lot for the replies here, really appreciate the time!