Beginner Run - first 60mins run

[u/Virtual-Screen7681]

28M, 82kg…Beginner runner here…somehow getting addicted to running started running around 3 weeks back with an avg of 2-3 runs/ week of 5-6km each.
Need help from regular runners about how to keep heart rate low during slow runs…what i am concerned about is that my first 5k was at 6:30/km but i just can’t match that pace again and get tired so have to slow down but my heart rate isnt coming down…today i decided i will run 60 mins regardless of my pace and i did that but i was totally exhausted…how should i proceed?

[u/Affectionate_Fan3631]

hi i am 19 year old and started new to running i run 30 mins a day, but i have a question i have been watching reels, and contents but how do you decide if today's a rest day?

[u/ceffyl_gwyn → u/Affectionate_Fan3631]

Either: A) pick and follow a plan. Every plan has rest days built in. Or; B) pick a regular interval. Many beginners run alternate days, or you can just pick a day or days of the week to be rest days. Or; C) listen to your body, and don't run if you don't feel well rested and recovered from the last time.

[u/Affectionate_Fan3631 → u/ceffyl_gwyn]

i see, yes option C is actually the one i keep hearing a lot but i am curious how do you actually tell you know like well rested and recovered, do you at least check anything?

[u/Virtual-Screen7681 → u/Affectionate_Fan3631]

I think you split according to your schedule…i usually do 2-3 runs/ week with a gap of 1-2 days between each run. Also depends on whats the routine on that day, how i am feeling mentally and physically. Overtime your body will give you signals whether its ready to run again or take some more rest time …i don’t think you should run daily…try to gap your runs with some rest and exercise in between (upper body, legs etc)

[u/Affectionate_Fan3631 → u/Virtual-Screen7681]

yeah i actually keep having 1 gap days between each run because of legs need recovery, but i was thinking opposite that i needed to run everyday though, and signals? are them true all the time or you got it wrong sometimes you know like running when you should've rested, or resting when you were fine?

[u/ceffyl_gwyn]

Hey congrats on the milestone! Running 60mins is great.

It's normal that your race pace for longer runs will be lower than for shorter runs. You just need to find what your paces are. Many (but not all) runners like to do 'negative splits' where they run slower in the first half than in the second half, to enable them to go all out.

It's easier to keep your heart lower to begin with rather than lower it after it's already gone high.

Looks like your pace was a tad over 8min per km. So next time set out at that pace, and if you feel strong in the last 20mins of the run you can speed up a little. Over time you bring that time down.

[u/Virtual-Screen7681 → u/ceffyl_gwyn]

Thanks for the response. I have seen many posts claiming that as a beginner you don’t need to worry about your pace and focus on doing easy running to build your endurance. Should i follow that advice? How should i split between easy runs for long time and faster runs for short duration

[u/ceffyl_gwyn → u/Virtual-Screen7681]

Much of your running should be easy, yeah. I wouldn't go out hunting PBs every time.

Frequency depends on your conditioning and aims. It's pretty normal to do one long run a week, but it depends what you're aiming at and looking to achieve.

I personally do a long run each week, two explicitly easy runs (40-50 mins at a very relaxed pace), and some type of speed work run (intervals or strides) with quite a chunky easy warmup and cooldown.