Run slower. Every half a mile or so you can simg a song aloud or breathe through your nose for a minute to check you aren't running too fast. Or if you want, you can just sing or nose breathe through the whole run.

You might be running fast? Go slow, incorporate a lot of slow runs if yoy haven't already. To control my breathing I inhale through the nose and exhale through the mouth. It helps to keep my pace slow enough

Zone 2 and tempo runs - endurance

Intervals and hill sprints - speed

I’d add some strength and mobility too.

What's your pace and RPE level?

If you're struggling to breathe on long runs, it suggests that you're going too fast and running largely anaerobically.

Either that or you've got some tension in your body (like thoracic spine) that is not allowing you to take deep breaths.

You probably just need to slow down and build you aerobic system - your aerobic base.

Your zone-2 pace will be an easy pace which is actually relaxing and in which you ought to be able to breathe through your nose. That's a good cue, btw. If you can't run while breathing exclusively through your nose, then you're probably already in zone 3 (or higher).

I'd suggest run more but run slower. Time on your feet counts for a lot when it comes to building your endurance. Maybe mix it up a bit too, use one of your weekly runs (at least) to run faster or do interval training, maybe some hill reps if possible.

Running more, more often, at easy paces.

Your runs probably feel harder because you're doing them all too fast.

I recommend the 80/20 running program, worked really well for me.

Run slower, and longer. If you have the ability to see HR, try to set a pace that keeps you under 155. If you do that you will notice you can go longer and longer over time. It really is about training your entire body to function efficiently while running.

Run more. Specifically on trails. The road will beat you up more than the dirt, but hills beat you up more than flats. You just need more time on feet and up elevation. Zone 2 builds endurance. A lot of long, slow runs. Build up. Once you’re at 30-50 mpw a 10k will feel like nothing.

Good advice here but I’m not seeing strength training mentioned. It obviously won’t help your cardio endurance, but if it’s your legs giving out before your lungs do, then this could be really helpful!

These need answering and ideally you should have inciuded in your OP:

1. What is your current 10K time
2. How many miles did you run in i) April, ii) May, iii) June
3. Were those miles structured training (ie multi-pace working on efficiency, vo2max, threshold, aerobic base and including easy runs)?

If you don't have good answers to those questions, you simply need to follow a structured training plan for 16 weeks or so. Benchmark 5K at the start to set training paces and again every 8th week, Rinse and repeat.

You need to run more or you need to slow down if you're already trashed after 7 to 8k. Can't expect to run like Killian if you train like this.

More days, more time on feet.... That's all it's going to take at the amount of running you're currently doing.

Endurance isn't a thing you either have or you don't. You can build a bit of endurance with every run.

In general, just take the pace slow and increase your distances slowly.

You should notice being less sore and less tired after a few weeks.

One thing that will really help is adequate rest days. A common mistake is to do too much too fast. Resist the urge. If you're new to running, keep the runs really easy and less than 20 minutes.

Doing too much leads to injury and time away from running. It is better to run consistent and easy rather than really far or really hard. Because it's the consistent running that leads to improved fitness. The later leads to injury.

Well ideally you shouldn’t just wake up one day an haul off and do a run that you aren’t prepared for. Slowly ease into running or you can wind up over trained and injured.

Start with 1-2 miles at a time a few days per week and slowly increase

If you're consistent and smart about it you'll definately feel noticeably fitter in 3 months.

Your volume of training is about where it should be so maybe focus more on the intensity and density of the training. If you want to address anything in this area it would be making sure your stamina volume is appropriate for a runner of your ability (around 7k-8k/24 min for interval work and 40 min weekly volume for tempo runs). I feel that a lot of runners under-train their stamina and think just doing the race volume is enough.

Increasing intensity would be increasing the workout efforts. I think training paces should not be static. They should be increased by .5% every 6 weeks absent races or PR/PBs and adjusted when you set a new PR/PB using an average of the last 2 races as the adjustment.

Increasing density would be reducing recovery time and clustering reps into sets. It also includes multiple paces in the same workout instead of working on those paces in isolation.

Both approaches have the benefit of boosting your stamina via increasing fatigue resistance which should help you race faster. I would increase density first and then intensity and alternate between adjusting the two every three weeks.

Well, it looks like you have some solid speed, which is always good. I always recommend threshold workouts to increase endurance. I incorporate them throughout the summer, usually twice a week on Tuesday and Friday (which days you choose obviously don't matter).

Threshold pace is whatever you can hold for 1 hour. For you, I imagine that would be somewhere in the ballpark of 6:00-6:15 pace, but do what you think you can do.

Some threshold workouts include:

1. 20-25min
2. 3x10min w/ 2-2:30 jog
3. 10x2min w/ 1:00 jog
4. 8-10x3min w/ 1:00 jog
5. 5x2k (or 5x6min) w/ 1:00 jog

These have varying levels of difficulty, but none should be absolutely exhausting. People use the term "comfortably hard" to describe it sometimes. You can do less volume of these workouts to start out with for the first few as well to build up to them. I would recommend researching some of these workouts if you'd like more explanation or to hear the science behind it

Long intervals are also great, like 6x1k @5k pace or 6x2k @10k pace or any variation of these specific intervals, but that would generally be done "in-season" as opposed to over the summer

Going out with a time goal, rather than distance, makes me keep a more sensible pace and need to worry less about recovery. Start with one hour one day during the weekend. Increase and gradually introduce the other day, get both to 2 hours and that’s a solid base builder for ultra distances. The few shorter mid week runs are great and should be high intensity, speed and/or hills.

Assuming you have a smart watch, just don’t let your heart rate go above zone 2. If you don’t know what your zone 2 is, you can use online calculators to estimate it given your resting and max heart rates. Then just slow down whenever your heart rate goes above that until it’s in zone 2 again. It’s very simple, just takes discipline

Breathe only through your nose when you run, or if you're like me and find that unbearable then try and inhale for 4 strides and exhale for 4 strides. When you start to feel hypoxic, slow down your running rather than breathing faster. That's an RPE you can work on for longer distances/times

Walk more.!!

if you listen to music, pick something slower, or listen to a podcast/audiobook maybe

Start running - Long, easy, and interval runs 3 times a week. Your endurance will start to increase! Once I injured myself, I focused solely on the machine and running. My Endurance is bomb! Just once it comes to barbell cycling, etc, I tend to fatigue and drop, but nothing that could be worked on.

Also EMOMs!

Maturing in CrossFit is learning how to pace. I promise you, you’re coming out too hot.

Interval training. Sprint/jog...mix it up.

Maybe pace a little better? You might be going out too hard

Doing cardio lol what

Do some squats and things like seated leg lifts over a water bottle. You need to build overall leg and hip flexor strength by the sounds of it. Don’t have to go crazy with weight, just make them somewhat difficult

Hey! Great job thus far! I would definitely add in some squats(Bulgarian if you can handle it) and some clamshells. You want to build the supporting muscles to help avoid injury.

Thanks guys! I’ll add a couple of leg days to my weight lifting split.

Slow and steady is the key to endurance.

You're gassing out after 2k because you're running at an effort that can only be sustained for 2k.

If you slow it down, you should be able to run further!

Developing endurance also takes time. Beginners will usually struggle, as their heart, lungs and muscles just aren't used to prolonged activity.

It will take more than 2 weeks to start noticing major improvements, but if you keep it consistent with 2-3 easy-pace runs per week, you will start noticing improvement.

A year ago I started running, and was similarly gassed out after about 2k. Two months later I ran my first 5k in ~37mins.

Yesterday I ran my first marathon in 4:28, meaning I ran more than 8x 5ks, each in ~31mins, back to back. I managed to run 8x further, at a pace ~20% faster.

I've kept it consistent running 3-4 days per week, and run the majority of my runs at a low effort. I do some faster/higher effort running, but I limit it to once per week.

You had you answer, only for two weeks, just keep running (consistently) and everything will fall into place. You’ll endurance will improve, so is your distance, speed, feelings, everything. Just keep doing it

I mean keep running? You’ve only been running for 2 weeks I feel like if anything you will keep improving by just staying consistent. Also who told you running 2k straight is god awful endurance? I understand you want to improve but shit a lot of people can’t even run a mile so you are fine. Also just a small tip that might help is changing your pace. I know a problem I had early was trying to run full speed for every run. Sometimes it’s better to slow your pace to go farther

The key is to NOT push yourself. Keep a slow pace that you can keep an even breathing with, like you would be able to maintain a conversation while running. It may feel unnatural going that slow at first. If you start your run at a slow pace, each mile you would hopefully get a little faster because your endurance is able to maintain for longer. The only time I go truly full force speed is if I am doing just 1 mile or a speed interval. Happy running!

Programs that structure run/walk intervals with run time gradually increasing have been the most effective for me -- I have used Couch 2 5K in the past and am currently doing None 2 Run.

Of course there is, you can look online, but at the end, just keep running. If you have a Garmin try one of their coaches, if not, just look around online.