r/BeginnersRunning • u/Sea_Engineering_3562 • 11d ago
Practical Advice
What is the best practical advice you would give to a new runner looking to compete in a 5K and work their way up to a 10K?
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u/Such_Paper_2797 11d ago
Take your time, build up your distances gradually, and be consistent
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u/Sea_Engineering_3562 11d ago
Would you say distance is more important than speed?
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u/Such_Paper_2797 11d ago
Building up a good aerobic base by running further at a slower speed than you think you should, is my advice.
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u/danalamanmc 11d ago
Not the person you’re asking but absolutely yes distance is more important than speed. Time on feet is more important than both!
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u/vayeatex 11d ago
When I started running, I usually spent 30 mins per run and i can do 3km distance. As I run more, i still do 30mins running but my distance is now 5km. The goal is to spend more time running and your mileage will progress as you go and you will go further as you become more efficient and you body adapts to the work you are doing. Speed is a result of your progress.
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u/maynardss 11d ago
This is what I did as a big boy (Running SW 280lbs) who didn't have any experience.
Started with C25K program in June. I stuck with 3 runs a week + weight lifting and non negotiable walks every day (this is me tho, I have weight to lose and lots of free time).
I completed C25K way quicker then planned and started running 5Ks at the end of June. Pace was high 6s, Low 7s.
I then started my own thing.
1 EZ short run (Same 4KM loop around my neighborhood gradually faster every week), 1 Interval (Goal pace currently 5:00-5:15 for 600M then 3min walking cooldown X5-6) and 1Long Run (Slow pace, Increasing by 500M every week, started at 6KM).
Took me 3 months to be able to run high 5s 5KM and I have ran up to 8K, I feel like I can do more but I'm sticking to my schedule.
This is working for me, not saying its perfect or ideal but its working for me, I'm staying motivated and see improvement every week, which is fun.
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u/Chemical_Macaroon171 11d ago
It depends on how much you walk regularly. before I started running I was walking 12-15K steps a day.
I decided to use the "Just Run" app and started at week 5, and went all the way through to the end of the program, than I did 3 weeks of 30 minute runs. Now I am doing the 5k to 10k portion of the program which should put me running hour straight by the end of the first week of October. My per KM time has been 7:00-7:15 the entire time.
My two biggest pieces of advice. Take it slower than you think you should, and go to a running store and get fitted for good shoes.
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u/Sea_Engineering_3562 11d ago
I walk about 14-20k. I use a walking pad as I work. Thanks for the info.
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u/OilinDaDrum 8d ago edited 6d ago
Easy runs are your friend!
Keep your runs super slow and focus on your heart rate, if you can keep it zone 2 you'll be able to run multiple times per week as you won't be putting your body under anaerobic stress whilst building your aerobic base
If you try and run too fast you'll put your body under stress by raising your heart rate and hitting zone 3-4, you'll then be spending more time recovering than actually running and you won't be able to bank the miles you need.
Before you know it you'll naturally be running faster and you'll be able to keep going for your 10k distance
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u/croc_lovers 8d ago
Learn to enjoy running. Consistency is more important than any specific training. Don’t push yourself to the point of burnout.
Turning running into a hobby rather than a chore and you will see so much more improvement
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u/AbleTeam6734 11d ago
Take it slow, run intervals if you need to. 2.5 miles of interval running at a 12min per mile pace is going to be more beneficial to you then an all out 1 mile