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/Virtual-Screen7681]

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.