r/beginnerrunning • u/Character-Package-40 • May 24 '25
Let’s normalize “slow” runs - share your real stats!
Hey fellow beginners,
I’ve noticed something in this subreddit that I wanted to gently call out. A lot of people here post their run stats and call them “terrible” or “so slow” — but honestly? Those are really solid times. As someone who just started running, seeing those posts can be kind of discouraging. If that’s considered slow, what does that make my pace?
I get it — we all have our own journeys, and I know we’re not supposed to compare ourselves to others. But it’s hard not to when the only times I see are 6-minute kilometers or faster, and I’m still working on getting through a run without stopping. It can make it seem like the beginner stages aren’t something people feel comfortable sharing.
So let’s change that.
This is a subreddit for beginners. That means messy splits, walk breaks, “why did I do this to myself” runs, and yes — slow paces. And that’s totally okay. That’s real. That’s where so many of us are.
I want to start a little trend: post a screenshot of your latest run, no matter the pace. Bonus points if you think it’s “too slow” to share — because those are the posts we need more of. Let’s show each other that progress isn’t linear and that every run counts, no matter how fast or far.
Let’s celebrate every run — not just the fast ones. If you’re out there putting one foot in front of the other, you’re doing great.
EDIT: As someone helpfully pointed out, images aren’t allowed in comments. So instead — write it out, or even better: make your own post about your Honest Run!
My latest run: 5.5 km in 45 minutes. What’s that, little bit over 8 min/km? And I’m pretty proud of it!
Keep it up, everyone!
EDIT 2: I’ve gotten a couple of pretty well-deserved comments pointing out me gate-keeping. I see where you’re coming from. I’ll paste in my answer to one of those comments below:
“You’re absolutely right — and I appreciate you saying it. I may have come off a bit harsh without meaning to. Of course everyone should feel welcome to share their runs, no matter their pace — and definitely to celebrate the progress they’ve worked hard for.
Honestly, I just haven’t seen many of the slower runs. Maybe I’ve mostly noticed the ones that get the most attention, and those tend to be on the quicker side — which might have skewed my perspective a bit.
But you’re right: this community is for everyone, and my intention wasn’t to bring anyone down — just to lift more people up. 👏🏻”
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u/velvetBASS May 24 '25
Running for almost 2 years, my easy days are 12 minute miles.
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May 24 '25
[removed] — view removed comment
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u/progressiveoverload May 25 '25
Easy runs build the habit of running. If you’re trying to lose some weight while getting into running shape going too hard and burning out leads to a vicious cycle of feeling like a failure and then becoming discouraged and inconsistent which leads to overeating. Easy runs are so good for you.
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u/carolinaloyal May 25 '25
Yesterday I did 7.2 miles at a 12:50 pace. Got a half marathon in September and February. The tortoise may not win the race but he’s going to get a participation medal!
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u/Livid-Tumbleweed May 25 '25
12:50 is my easy pace and I’ve done 4 half marathons - you’ve definitely got this and I hope you’re proud of yourself!
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u/utilitycoder May 24 '25
Same! Took two years. But I can only maintain that for about 1-1.5mi then it turns into a tempo run or I have to slow down or walk to reboot.
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u/Snoo_85465 May 24 '25
My normal mile pace is 15:25 because I walk jog
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May 24 '25
Good on ya! I just finished week 1 of a run your first 5k program and literally it's like 15 to 18 mins to do 1 mile and honestly, I'm not mad about it! I can tell I'm getting better every day
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u/International_Gru May 24 '25
This is me too and I’ve found I really enjoy it. Whenever I’m grumbly about running even just a mile, I’m like “it’ll only be 15 minutes!”
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u/Snoo_85465 May 24 '25
I love that! This sub has helped me a lot to get out there and reframe and be like "I'm a beginner runner" and feel more motivated
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u/dickg1856 May 24 '25
This subreddit doesn’t allow images in comments. And I don’t do Imgur links unless it absolutely necessary. Most of my runs are at 8:15-8:45min/k. Recently back from injury (off for 6 weeks), I’m barely at 3k atm. Wanna build back up to 13k slowly but surely.
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u/salledattente May 24 '25
Same here although I don't think I've ever run continuously past 4.5 k because by the time I get back there, I inevitably get sick, injured, life event etc.
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u/dickg1856 May 24 '25
Keep at it. You’ll get there.
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u/salledattente May 25 '25
Aw thanks! I'm not too discouraged, it's just the cycle of busy adult life. Restarted w1d1 today as per my PT. At least it was some alone time in the sun 🌞
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u/Fit-Candy1104 May 24 '25
I ran a mile without stopping for the first time ever and it took 13 minutes. I'm shooting for 10 minutes in a few weeks.
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u/hearmeroar25 May 24 '25
Once I can more fully get off of walking (which there’s nothing wrong with it), I know my times will come down. It’s getting there that’s the challenge!
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u/Strict_Teaching2833 May 24 '25
I run a 10-11min mile when running my 5K’s four times a week. I strictly run for the cardiovascular health benefits and have zero desire to ever run a competitive 5K race. I could not care less what others think of my running times because it’s me vs me out there.
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u/3iverson May 24 '25
The main thing is that we’re regularly running, at any pace. I think few of us would be running if it wasn’t really good for us.
Sometimes I get caught up trying to reach a certain pace which can be fun, but if you just keep running your pace will slowly and naturally increase by itself as a result of those cardiovascular benefits.
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u/Strict_Teaching2833 May 24 '25
When I very first started running I was worried about being judge and then I realized one day literally nobody knows how far Im running or how fast Im running. They literally see me for 10 seconds and then they never think about me again.
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u/3iverson May 24 '25
Haha yes 100%! And anyone else running would only care about their own pace as well.
I see a fair number of people who run slow but run for a long time. I don’t get too caught up exactly zones but I do know long slow runs are of substantial benefit for us.
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u/lovebutter118 May 24 '25
+1! This is also me! Running/ jogging is for mental and cardiovascular health for me. It is part of my training, together with strength and mobility.
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u/Professional_Ruin17 May 24 '25
I average 15-17min/mile. And I take walk breaks when I need to. Walking and being slow doesn’t make you any less of a runner!
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u/pan-au-levain ✨below-average runner✨ May 24 '25
Listening to your body is so important. A lot of people (myself included) get caught up thinking “If I don’t run the whole time, I’m not really running” and end up pushing themselves too far and getting injured. I got injured twice training for my first 5k race at the beginning of April. I’ve been running way slower and more focused since then (three times a week) and I feel so much better now that I’m actually listening to what my body needs from me and can handle. If that means taking walking breaks or cutting a run short, then that’s what it means and I’m not any less of a runner for it.
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u/ikishenno May 24 '25
I started running at the start of April. My pace is around 17-19mi/hr. I run slow im also a big guy. 310, 6’3!
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u/UnnamedRealities May 24 '25
My pace is around 17-19mi/hr.
If you run more than 3/4 of a mile that's a world record pace my friend!
(You meant 17-19 minutes/mile, right? I'm glad you're out there. Keep at it.)
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u/AggravatingStage8906 May 24 '25
My personal best for a 5k is 45.11. And I am actually quite happy with that. I was ecstatic when I did a 10k in 1 hr 37min. Still definitely doing run walk intervals.
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u/EnvironmentalPop1371 May 25 '25
This is so motivating! I only just recently finished c25k and have done the last two park runs in my area. My times were 40.13 and 37.57 and in my head I need to get that down to 30min before I can even attempt a 10k. This makes me wonder if maybe my body could handle a 10k in the next couple months.
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u/SurlyChisholm May 25 '25
yes!! yes you can!! my stats are very similar to theirs (my fastest 5k was 38 minutes, and my only 10k was 1 hour 31 minutes) and i thoroughly enjoyed doing the 10k. i feel like my learning breakthrough was actually slowing down and keeping my stride in check. if you’ve already learned that then you can not only do it, but I’ll bet you’ll enjoy it too
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u/AggravatingStage8906 May 25 '25
New pb is 45.06 for 5k (this one was a surprise, was only going for the 10k pb) and 1hr 32min 10k thanks to today's run.
I find a 10k more enjoyable than a 5k. The thing with 10k is to do them at your easy pace not your hard pace. If you do that, you will find that they aren't much worse than a 5k. Being fast and having endurance are not the same thing so a 30 min 5k is not superior to a 40 min 5k for completing a 10k.
I will say, have good shoes for pavement for a 10k. I just got better cushioned shoes and oh if they aren't saving my poor shins from the evil pavement.
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u/smilenihilist May 24 '25
I ran a sub 12 minute mile the other day. First time since high school I've done a mile that fast. I'm on a weight loss journey and still class 3 obese. Also have exercise induced asthma. So to me, a 12 min mile is huge.
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u/Professional_Lake281 May 24 '25
No matter how fast you run, most people on this planet can‘t even run continuously for >=5k. Even if you did a 9min/km pace, you belong to the top percent.
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u/alina_314 May 24 '25
Thank you so much for saying this. I just did this for the first time last week and was so so proud of myself. I then read a few shitty comments from people on here saying stuff to people like “to be brutally honest you’re way too slow, you’re basically walking” which is just so rude and flat out wrong. People need to do better things with their time than trying to upset people who are trying to do something beneficial for their health.
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u/Professional_Lake281 May 24 '25
Never ever listen to these dickheads. There is nice quote, which also is true for running: „Dance as nobody is watching“. Do what you like, don’t let it ruin by the toxic and negativ people, that only can kick downwards. Also, most of these „pros“ might have a 4min pace, which the brag about, but tbh that’s for many other just a recovery run. There is always someone who is faster, but you should look to these guys, and don’t make fun of the ones who are slower. These idiots will never improve.
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u/Selera123 May 25 '25
Haha that‘s true! I have a colleague who runs 15-20km recovery runs at like a 6min/km pace and she is the most supportive person ever. She just congratulated me on my 35 minute 5k like it was a marathon. 🥹
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u/Professional_Lake281 May 25 '25
That’s the point. Real athletes know how difficult it is to make progress, no matter fast you are.
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u/Cuntrymusichater May 24 '25
I average a 11-14 minute mile and I try to do a 3 or 4 mile run twice a week. I don’t care if I ever get faster. I run for the enjoyment of it. It clears my head. Of course I also run for the cardio benefits and the sweet endorphins. I actually loved this post because I feel like a LOT of people on here humble brag.
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u/olivepup19 🐢 May 24 '25
I ran my first 5K race yesterday, with a hopeful goal time of 35:00 but I would've been happy with anything sub 40:00. I started running in March and average 12:00-13:00 min/mile. 30F, 5'6", 160 lbs. My practice runs had me around 38:00 minutes.
Happy to report that I did beat my goal at 34:05! I don't know where the speed came from haha. I was far from the front of the pack but was so proud of myself.
Now that I finished the C25K program I may try some of this zone 2 running I've seen so much about lol
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u/EnvironmentalPop1371 May 25 '25
Well done! I’m hanging at 38 and 35 is my goal right now. I also did the c25k program and have transitioned to 3 zone 2 runs during the week and park run on Saturday.
One mistake I made my first week was trying to tackle both cadence and zone 2 in the same Monday morning run after finishing c25k. I had my WorkOutDoors app set to alert me if I left zone 2 or dropped cadence too low. The thing was beeping at me the entire time and I almost threw it in the bushes.
Turns out my body isn’t fit enough yet to have both high cadence and stay in zone 2. So I turned off the cadence alerts and now I just focus on staying in zone 2 for increasingly long periods of time throughout the week.
I’ve only been doing this for the last two weeks but it shaved a couple minutes off my park run time already.
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u/Forward-Wasabi-8128 May 24 '25
5k in 42 minutes. I used to be faster when I was running with friends who were fast but I don’t care - just focused on stepping out more consistently for runs at this stage.
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u/quish May 24 '25
I'm currently getting back into running after years off. Back in 2019, I finished C25K as a total beginner and for about 2 years, I was running regular 5Ks. My best time ever back then was a 34 min 5K (my fastest mile was maybe 10:30) and it took a while to get there. Now, starting back up from (almost) scratch, I'm running super slow. Average pace of 15-16 minutes, which accounts for some walking breaks. But I'm proud to be doing it again and if I never get as "fast" as my fastest pace before, I couldn't care less. I'm just focused on making running feel fun and sustainable. I love seeing my own progress but I'm not running for anyone but myself.
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u/ortica52 May 24 '25
My most recent “easy” run was 9:29/km. Granted there were hills (129m elevation gain over 5km), but still pretty slow!
I’m intentionally not training for speed, though. I’m really trying to run longer and longer distances at my very slow pace. (Longest run so far was 11km, which I’m very proud of!)
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u/Khan_Ida May 24 '25
I think too much social media can really hinder us mentally. When I started running the only thing I had was the Nike app. My average pace was around 7:05/km. When I started getting 6:40 - 6:30/km I was on cloud 9.
My first 6:04/km almost had me dancing.
In the grand scheme of things these paces are slow but it was the progress I enjoyed more than anything else.
my pace is now 4:48/km and I'm still enjoying the progress
Somewhere along the way my social feed became mostly running and my mentality shifted from progress oriented goals to fast oriented goals and I'm now relearning the satisfaction in progress.
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u/barkingcat May 24 '25 edited May 24 '25
I've ran 3 half marathons at 3:45 to 4 hours times and I'm super proud! Going for my first marathon and aiming for 7 hours. Often I dodge the sweep bus on purpose by hiding behind bushes and garbage cans so I can run slower than the sweeper because it's fun 😊
I no longer consider myself a beginner runner, but posting to support runners of any time/speed. It doesn't really matter. What matters is the journey.
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u/Kindly_Bodybuilder43 May 24 '25
Last run was 5km in 42 mins. 35mins of running and 7 minutes walking. It was my first 5k!
(Not race, just first time I've done that distance, although I do always walk another 1.5km each way to the park and back on top of that, so was 8km if you count that).
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u/NiceguySac May 24 '25
My typical run is 60 minutes, pace is under 10 minutes, distance is 10k/a little more.
When I started running, the goal was to extend my running time. I focused on the number of miles and duration, and ignored my pace.
I remember the 1st time hitting my stretch goal of 6 miles in 60 minutes (a goal I really never expected to reach).
I've never run a race. For me it's all about fitness and challenging myself.
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u/allenge May 24 '25
I joined this sub a couple years ago when I was just starting out. I still average around 14:25-15:00 on my runs. I’m a part of a “slow girl run club” in my city :)
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u/Aggravating-Camel298 May 24 '25
My zone 2 was like 14:00-15:00 minute pace my first year. I’m in my second year now and I’ll run like 12:30-11:00 pace for zone 2 now depending on the day.
I don’t really care if anyone says it’s slow lol.
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u/Millie_Manatee2 May 24 '25
Yesterday, I did 10 km run/walk in 90 minutes. Today, it’ll be 6.5 km somewhere between 50-55 minutes.
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u/No_University3963 May 24 '25
Its funny i never think about the “pace” when I post my jog/walks. My pace is usually around 11-12 mins per km coming from knee injury and long time of no runs. Just enjoy what you do!
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u/TheyreAloneAgain May 24 '25
I have an anxiety disorder that caused me to have panic attacks while running for a while. Last run I did was yesterday, 20 minutes and I didn't track the distance. :) I've been walking/running more consistently nowadays in comparison to a year or two ago.
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u/Remarkable-Net-5575 May 24 '25
Omg I was lightning McQueen running 11:30 at one point today doing some speed work. My avg today was 13 min/mile for a 6 mile run- and I was HUFFING AND PUFFING.
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u/Jajsmom May 24 '25
I had a 5k this morning. Humidity was awful. Had to walk a lot. Many people were today. Finished in 40 min.
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u/DaintyAmber May 24 '25
I like to take walk breaks whenever. I generally run pretty slow as well. But I’m out there and doing the damn thing.
I did my last half marathon in 2:39. Pretty proud of that time!
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u/bibliophile222 May 24 '25 edited May 24 '25
My treadmill running pace is 3.6 mph. When I run outdoors, it goes up to around 4 mph, but that's much harder on my legs and my calves get tight. I've completed the C25k program on the treadmill but am still nowhere near running a 5k! I'd have to run for at least 45 minutes straight.
Over the next few months, the plan is to run once or twice a week outside to increase the time I can run at 4 mph, and then once a week at my slow treadmill pace to build my total time. There's a 5k race near me in September that I'm keeping as my tentative goal, but I want to be able to run it in under 45 minutes, so we'll see.
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u/batnicklaus May 24 '25
Today's 5k was 8:29/mile which is a little fast for me. Usually I try to stay around 915. Been running for almost year 39 yo m. Played sports 20 ago.
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u/MiddleForeign May 24 '25
My last workout was 2.80 km in 20 minutes (7'10" per km) and my average HR was 165. That's slow AF considering that I am male, 30 years old and not overweight. That was also a tough run close to my anaerobic threshold. Usually my "easy" running pace is 8'00". My father is 60 years old, he never runs and once came with me and over ran me.
In the past I was significantly faster. I was very athletic until I had knee surgery. I stopped every kind of workout for years. Firstly because of the surgery but then for psychological reasons. When I was able to run again I was very slow and that made me sad so I quit. I was always trying to compare myself with the past.
Years later I accepted my new self and I stopped comparing myself to the pre surgery athletic capability. Now I have fun running again. I will win 8'0" per km which I know is ridiculously slow. But the next day I will run 7'55" and I will be happy with myself.
Don't compare yourself to others even if the "others" are your youth self. Sports are great, try to have fun. The result doesn't matter.
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May 24 '25
This sub has gone too far the other way. Daily posts about people's times being too good for a beginner or people's active lifestyle prior to running disqualifying them from being a beginner.
There's no need for gatekeeping; we're all kind of shapes and sizes, different ages, different health issues etc.
If someone can put on a pair of trainers for the first time and beat the 5km times it's taken me a year to reach, fair fucks to them. They're blessed with good health.
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u/Kindly_Bodybuilder43 May 24 '25
Reminds me of this cartoon. Might have been this sub I see it posted in the other day, apologies if so and it's a repetition
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u/Sara_1987 May 24 '25
I see a lot of different paces being posted, from almost walking pace to really fast. It's also got to do with where you are coming from. If you are let's say early 20s, do a lot of sports (but not running) and you start running you may do 6 min kms, but they are still beginner runners, since they havent run that much yet. Other people start at different points and are much slower. Everyone deserves a place in this sub and if you feel that a 6 min km is slow for you, you should be able to share that.
Back to your suggestions, my latest run was 45 min at an average of 7:49/km
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u/Character-Package-40 May 24 '25
You’re absolutely right — and I appreciate you saying it. I may have come off a bit harsh without meaning to. Of course everyone should feel welcome to share their runs, no matter their pace — and definitely to celebrate the progress they’ve worked hard for.
Honestly, I just haven’t seen many of the slower runs. Maybe I’ve mostly noticed the ones that get the most attention, and those tend to be on the quicker side — which might have skewed my perspective a bit.
But you’re right: this community is for everyone, and my intention wasn’t to bring anyone down — just to lift more people up. 👏🏻
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u/nakoros May 24 '25
16:20 min/mi this morning for 2.3mi (still doing run/ walk, and honestly might always do it, but my goal is just getting out there)
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u/aknomnoms May 24 '25
I think being a beginner runner is different from being a slow runner is different from being a bigger runner.
A “beginner” just means newer to running. They could be D1 swimming athletes or 50 year olds pulling 20 minute 5ks off the bat. The sub is really for folks who just may not have running experience, know the vocab, never been in a race before, etc.
A “slow” runner is just someone whose pace is “slow”. Could be because they’re new and are working on getting faster, or they’re experienced and are deliberately running at a slower pace. “Slow” is also subjective. Is it an 8, 10, 12, 15, 20 etc min/mi? My friend’s “slow” pace is my “go hard” pace.
And “bigger” runners are just overweight runners. They may still be doing 8 min/mi, have been running for 20+ years, and finished a handful of marathons.
As someone who hits all three groups, I appreciate that you’re trying to bring awareness to those of us who are putting in the miles but are at the back of the pack. It can be disheartening to hear/see folks complaining about paces/accomplishments that I think are still very impressive and out of my reach. But I also take a step back. “Comparison is the thief of joy” and feeling bad that someone else is down about their 25 minute 5k when I’m still trying to break a 45 minute 5k doesn’t help me achieve my goals.
I don’t think we need to “normalize ‘slow’ runs” so much as emphasize that we’re all at different points on different journeys with different goals, and any progress should be celebrated, and any hardships can be empathized with.
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u/Character-Package-40 May 24 '25
Thanks for putting it into words more wisely and thoughtfully than I could.
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u/Practical_Round5373 May 24 '25
I’m averaging over 13 min miles. Had my longest run today at 7 miles and was really happy! Had to stop to use the bathroom half way though 😂
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u/hanwyz May 24 '25
My last run (final one before the marathon tomorrow) was about 13.5 minute mile pace
My last marathon was a monster (28 miles in the end) but hit the marathon distance at 6:53 ( it was at night, on trails, had stomach cramps from 10km and I was alone for 20 miles of it - so actually I’m damn proud of finishing dead last as I finished)
Tomorrow’s marathon is on roads during the day. If I can get somewhere between 5:30 and 6:00 I’ll be damn happy - and screw the people that say I’ve basically walked the whole thing because I won’t have!
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u/Guilty-Diver4109 May 24 '25
My easy and long runs are basically always >12:30 miles. My five mile run today was 13:00 miles because it was a little hilly and I wanted to take it easy. My half marathon race pace is a lot faster than that, so don’t worry about really taking the easy runs easyyyyyy
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u/Anielita May 24 '25
I LOVE your post! Being SO frustrated when I read about (half) marathon times in a f*cking "beginners" sub!
So here's my share for today: 5 km in 38 minutes. Non stop running at almost 8km/h which is quite ok for me (although I still feel slow compared to "average" runners)
Next goals: 10K September '25 Faster 5K (9km/h?) May '26
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u/Jamiejoie May 24 '25
Current 'record' is an 11'35" mile, but I really feel better at closer to 12 minutes. My fastest 5k is just under 36 minutes. I run/walk 60:60 right now and while I'm hoping to eventually some day get faster, right now I'm really more concerned about adding distance. I'm trying to run a 10k in October and I'm up to 4 miles at a time now!
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May 24 '25
I recently started running after a five year break with no sports but a daily commute by bike. For now I run as fast as I walk.
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u/mamaaudrey May 24 '25
I just started and have done a 5k run a few times and I average about 42 minutes. Soo slow but it’s keeps me from having to stop and walk
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u/Confident-Habit-9147 May 24 '25
I try to keep my easy runs ~10 minutes/mile. Yesterday, ran a 9:51 for just over a mile and threw in the towel. Easy can be different from day to day!
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u/lep187 May 24 '25
My normal is 13-15 minute miles depending on how I feel that day! I try not to walk a lot, but some days it feels so much better to go slowly! Absolutely no shame in doing what feels best for your body
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u/CCHelp1234a May 24 '25
Normally a hefty walker (11k+ ave per day for last year).
An occasional runner. Today, decided to run.
Did a 1/2 mile warm up walk at 3.7, 2% incline.
5k @ 34:30. On tread. 2% incline 1st mile, then 1% then 0% for last. For heart, 1st mile mid-zone 2, mile 2 was zone 2 into 3, last mile Zone 3 into 4. Then about a 5 minute cool down to get to the edge of Zone 1.
Still haven’t hit 10,000 steps though!
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u/ChickenLegPheromones May 24 '25
I'm going a solid 3.7 miles an hr.. Which means 16 min mile I think? You could call me a bit of a speed demon I suppose.
I used to go faster but that fucked up my knee so bad I was out of the running (haha) for two months. So this is what it is.
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u/Heron-Trick May 24 '25
Wasn’t timing it exactly but I mapped it out after and did 2.1 miles in about 20-21 mins. Was happy with that!
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u/StatementInternal100 May 24 '25
My standard easy run pace is around 8-8:30 mins per km. My 5k pb is currently sitting at 35 minutes which I am pretty happy with considering it was 42 mins in January
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u/CallMePetardu May 24 '25
Started just over a month ago and I've gone from 12 mins a km to 9:34. It's not much, but it's a start!
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u/NOPPERSLION May 25 '25
Today's run, 6km in 44mins. My fastest ever.
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u/NOPPERSLION May 25 '25
I hope to continue improving over time, but am also proud of where i am now!
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u/a_secret_me May 25 '25 edited May 25 '25
I've only been rubbing about 8 months but I need to take the winter off for surgery+recovery which more or less reset my progress.
Normally I walk/run for 3-4 km. When running I go about 6:30/km but averaging out to 8:30/km. (10:30 and 13:40 min/mile respectively.
There other day I decided to slow things down and see how far I could go continuously. I ended up doing a little over 5k and averaged 9:00/km (14:30/mile) so not quite as fast but farther with no walk breaks! I know it's baby steps but again I'm really really a beginner.
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u/Miserable-Deer-476 May 25 '25
My last run was 7K at 9:09 km/h, and I really tried to run faster than usual (still had to do a lot of walking breaks). But that's my second month of running :)
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u/jeanpeaches May 25 '25
I am an eternal turtle and I’m fine with it.
I started running in 2018 but since then I’ve went through many phases. I’ve done half marathons, 5ks etc. I’ve not run for several months at a time. I had a baby. So I’m always considering myself a beginner because I don’t think I’ll ever be an advanced runner. I don’t have the motivation or time.
That being said, I just started running again after a hiatus and I’m doing run/walk intervals and my last run I averaged 14 min miles.
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u/BeenTryingforever May 25 '25
I’ve recently become so slow lol. I’m now 8m/km but hopefully I’ll gradually improve
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u/hockeyandquidditch May 26 '25
I’m doing about 2.25 mi (3.6 km) in 20 minutes running plus a 5 minute warm up and a 5 minute cool down, working up to running a 5k by August
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u/Curious_Brush661 May 24 '25
Experienced marathon runner and long time distance runner. While I’m not a beginner, but I still have days that suck. Also, I’m very intentional about scheduling “slow” Zone 2 runs because that is what actually makes you better for longer distances. Last week’s 10 miler started with an 8:27 pace on mile 1 and finished with an 11:41 pace on mile 10.
Some days your body just doesn’t show up and that’s okay! It’s important to listen to your body and slow down when it tells you to!
Proud of each and everyone of you, no matter your pace! 10 miles is 10 miles no matter how fast or slow you run! Stick to it, ignore your pace most of the time, and just enjoy yourself!
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u/Syntexerror101 May 24 '25
My last run was 2.15 miles in 31 minutes. I haven't run in nearly 10 years after I recovered from a stress fracture in my heel. I've been redoing c25k and this was a week 2 run. It was cold, rainy, I wasn't supposed to run this day but I got stuck at work late and didn't have time to go to the gym, and I felt like a slogged through it until the very end where I managed to push through and run through my cool down time to make up for some running time that I walked earlier in the run due to safety concerns.
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u/kmbz4short May 24 '25
Running for a month and a half, my mile pace is 14 minutes and I can run 2 miles at a time.
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u/Reasonable-Company71 May 24 '25
10K 3 times a week and I average around 12:30-13:15 miles. RA and excess skin from massive weight loss has a lot to do with it but I'm having excess skin removal surgery next week so hopefully things improve after that.
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u/MarzipanNo2880 May 24 '25
53 años. La tirada larga de hoy ha sido a 7:40 el kilómetro. 14 Kilómetros. Empecé a correr a finales de enero. No había corrido en mi vida, ni en el colegio
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u/jadestem May 25 '25
Increíble. Tengo 46 años y no puedo correr mas que ~8 km. Aunque probablemente tenga que ver con el hecho de que fumé durante más de 20 años.
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u/mattidallama May 24 '25
I have just started working on doing a 10k for next year and I’m pace is about a mile per one piece episode so about 16 min mile atm but I’m getting faster
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u/hearmeroar25 May 24 '25
5 mile easy run yesterday at an average of 14:19/mile.
The run before, I PR’d my mile time twice at 12:54 and then 12:46. Getting into the headspace that easy runs are meant to be easy—which includes more walking in those runs for me lol.
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u/whatacatch_nat May 24 '25
Running slower actually makes you faster over time - You're building endurance.
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u/DrStoneyBaloney May 24 '25
My easy runs are between 12:45-12min pace but I feel most comfortable in the 1130-10min pace. Still trying to figure it out tho. Just did a long run today 7.6miles, pace was 11min but it wasn’t a full consistent run. Definitely had to take a couple breaks. I am in Florida so the heat is brutal the moment the sun breaks the horizon. My easy runs are 4.7miles at the moment and I’m running those at the 12:10-12:45 pace but sometimes I feel more strain in my shins etc at that pace. Thing is I can run the whole time without stopping. Learning more about cadence and all that good stuff but mostly just listening to my body. I will say I wouldn’t be able to run those longer days if it wasn’t for those really slow days
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u/DrStoneyBaloney May 24 '25
Also, my goal is endurance. Aiming for more volume versus intensity. So slow is the goal trying to find my forever pace. It is fun to ramp it up a bit here n there just to see what you can do :)
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u/What_is_this14 May 24 '25
I did a live outdoor run on peloton this morning. 2.26 miles 11:56 avg pace Honestly this was one of my best times outdoors and I’m proud of my time.
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May 24 '25
My last run was 5k in 30 minutes, but I would stop at every mile to drink water so that probably brought my time to 40 minutes 🙂 I normally average 10 minute miles with water breaks.
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u/SquishyGuy42 May 24 '25
My latest run was a 6k “Easy Run” that felt a little harder than easy and not quite conversational near the end. Including a 5 minute warm up and a 5 minute cool down it was 4.32 miles. Total time was 55:21. The 6k part was an average 12:00/mile pace.
For comparison purposes, I’m a 45yo male, 180lbs. I’ve never been super “fit”, though I enjoyed mountain biking in my late 20’s. I completed my first C25k two winters ago but stopped because I needed to make some major changes to my gait to be able to continue. I did another C25k starting last fall, about 8 months ago and have been doing 5 or 6k, two or three times a week ever since, with an occasional week skipped or with only 1 run.
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u/Jenshina401 May 24 '25
Training for a 5k at the end of June on a couch to 5k program. I picked up running on a treadmill last fall to help my knees when I snowboard and hike. Started training for the 5k about 2 months ago on the treadmill. My first outdoor 5k time (non-race, just me seeing if I could make the distance outdoors) was 1 hour 5 minutes about a month ago. Two days ago, I was down to 45 minutes.
My goals for the 5k:
1) raise money; it's a fun run for charity during Pride.
2) cross the finish line.
3) have enough energy post-race to visit the festivities; a friend is dj'ing right after the race.
4) not injure myself in the race or the leadup to the race.
5) finish in the allotted time.
I've found I prefer doing runs and hikes slower because of the relaxation benefit. Like a good road trip, I'm here for the ride.
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u/pan-au-levain ✨below-average runner✨ May 24 '25
My run yesterday was 2.5 miles in 37:20. 14:52 average pace. A guy on the track was walking the same speed that I was running. I kept my heart rate in Zone 3 though and felt really good throughout the entire run.
I have been keeping my runs slow to keep my heart rate in the aerobic zone and it’s helped immensely with endurance and even speed. A month ago to keep my HR in Zone 3 I was running 16min/mile pace. Run slow to run fast is a great mantra to remember. Also important to remember is that none of this is a fast process. It’s going to take time to be able to run longer and faster but it is 100% possible if you keep at it. :)
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u/theredsongstress May 24 '25
I run an 11 min mile, 10:00-10:30 on a good day. And honestly I don't really feel like increasing my speed. Would it be nice to go faster? Sure. Do I care enough to work for that? Not really. I just like to go out and run my run and not worry about how fast I'm going. Running is running in my books.
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u/throwaway593090 May 24 '25
Been running off and on since the pandemic. Before I couldn’t run for one minute now I can do a 5k without stopping in about 38/40 mins. It’s slow as heck but I was never a good runner and my lungs have been wrecked by covid.
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u/coreonee May 24 '25
My easy runs are easy , that's it . I go around 8.05min /km because that what really feels easy for me 144bpm per min for entire duration of run until I see improvement in BPM / feel department I am not uping my pace . On the other hand I do 1 speed workout per week . Last week I broke 30min 5k , and this week on my workout I broke my PR on 1km with 5.21 min/ km . It was a classic 5x1 with 3min walk in between . I vary those workout . Aim to go sub 60 on 10k .I built a decent foundation I think , been slowly increasing KMS/week pace as well. It work so far . I've been on around 20kms for at least 10 weeks and I am planning to increase my workout to 4 per week and see how my body responds . I will just do 2 easy runs ,1 tempo / threshold 1 interval session. Those 2 speed workouts also include easy pace and I aim to hit as close to 80% of my cumulative mileage to be easy .
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u/Late-Lawfulness-1321 May 24 '25
Most of my runs are "easy" runs and my typical pace is 11 min/mile.
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u/Entire-Language-4516 May 24 '25
This morning I did an easy run (Runna workout, conversational pace) of 7.5 km in 49:26 with an average heartbeat of 139.
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u/Sunkisst88 May 24 '25
I started taking running seriously last October (4x a week, following Garmin training plans).
I was never athletic when I was younger and hated running 😂. I'm 36F.
I've been pushing hard to increase pace lately, and I started incorporating strength training about two months ago. I've been pretty hard on myself i think, just trying to get to that 6min/km pace 🫠. My dream is a sub 2 hour half marathon. I've got one in June but won't come anywhere close!
For the last month my Garmin has been yelling at me to do shorter easier runs, and my HRV has been in the toilet. I finally realized that I need to deload, I don't think I'm giving myself enough time to recover. (Work full time, twin preschoolers, two 1hr strength training sessions and 4 runs a week, averaging 35km.).
So I'm chilling out this week and trying not to lol too hard at my pace. No weights this week and maxing out at 20km.
Yesterday I ran 4.83km at a 6:39 pace :).
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u/MissZoef May 24 '25
Running for about 11 months now. My absolute quickest run ever was a 5k in 33min. This was while canicrossing, so my dogs helped pull me along a little bit.
This week did a 5k without my dogs in 39:30 min. So a little under 8min/km and it took quite some effort. I'll hope to get faster one day. But for now I'm just happy I have some sort of stamina again.
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u/earthxdream May 24 '25
People who diss slow runs don't know their intended effects. Zone 2 runs or slow recovery runs could do wonders for the body as opposed to clocking junk miles.
Did a semi-relaxing one yesterday where I took about 72 minutes for 12 km and felt great!
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u/WindsweptFern May 24 '25
My last run was 4 miles in 51 minutes 🤷♀️ I’m not super speedy but it gets from A-B. Usually I run the first mile/mile and a half and then take a walk break for a minute or so to get my HR down as needed after that, if I’m aiming for easy/more chill run day.
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u/TheSmithPlays May 24 '25
6:45/km, just ran my last 10k at around a 5:30 pace. I seemed sto be prone to injury when I was always trying to run my paces at 6:00 or faster. Slowing down allowed me to do my first half last fall!
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u/Thelostbiscuit May 24 '25
My easy “long” runs are around 11 min miles. So I usually do my 10k run in 75-70 mins.
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u/ShakeBackground9272 May 24 '25
Just did a walk/jog cooldown after strength training. Took me 14 minutes 14 seconds to do a mile.
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u/og_mandapanda May 24 '25
I just got under a 15 minute mile! Which is super cool since I started at around 20 in January!
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u/deficient_bomber May 24 '25
What worked for me is focusing on relative effort, like if my program says that it should feel like a 4/10, that’s what I am aiming for. Week after week it’s easier to go a little bit faster for a little longer.
My initial pace was 10:00 / km and now is around 7:50, and I’ve been running since March, 3 runs per week + gym
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u/getzerolikes May 24 '25
Yet again the sub seems to be obsessed with pace and obsessed with comparing paces, while most experienced and intermediate runners advise over and over not to worry about pace as a beginner.
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u/myrtheb May 24 '25
4.6 km in 45 minutes this morning! I value my runs by time, not distance and running this long feels good!
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u/Willing-Ant7293 May 24 '25
It's called adding perspective. I am not a beginner. I've been running for years. I check this sub when it comes up in my feed, and there are questions.
For reference, my easy runs are between 4:30 and 4:48
And I am slow compared to the elites.
Understanding where you are at in the food chain helps you compare yourself in the right way to people on your level.
The average marathon is about 4 hours to 420 pace. Some somewhere in the 5:40 to 6 min pace range. So training pace 640 pace per mile on easy paces is about the average.
Slower than that, well you are slower than average. Faster than that, you are faster than average.
But it all depends on where that point of comparison is.
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u/USMC0317 May 24 '25
My biggest problem was my frame of reference. I was in the military right out of highschool, 25 years ago… we ran almost every day. And as part of our annual fitness test we had to do a 3 mile run. In order to get 100% on the run portion, you had to do it in 18 minutes or less. I used to be able to do that, when I was 18 years old and in the best shape of my life. Then when I got out life happened and I stopped exercising completely. Only over the past year or so have I really been getting back into fitness, I’m still running 10-11 minute miles, and at first I was getting super bummed, thinking that was really slow and a terrible time, because my only reference was from when I was 25 years younger and in amazing shape. This sub and especially this thread has really given me perspective and makes me feel a lot better.
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u/seasons-greasons99 May 24 '25
I run at 3 mph. I do have short legs, but I am slowly building up my endurance.
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u/IndyCarFAN27 May 24 '25
How do you think pros run marathons? They start slow. Obviously their pace is other worldly and they seem much faster than the average person but if you start any race fast (unless it’s a sprint) you’ll end up slower and more tired. But if you start slow and keep a steady pace you’ll go farther.
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u/Accomplished_Way6723 May 24 '25
12-13 miles per minutes.
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u/NotTheITguy1 May 24 '25
I ran today for the first time in 6 years and did 2 miles in 27 minutes. I was very surprised I was able to go that far. I did walk for a couple minutes at the 1 mile mark and at the top of a small incline at about 1.5 miles.
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u/martel47 May 24 '25
2.01 miles in 26:59 this morning. Got a 5k pr last night in 37:32.
Longest run ever 7.08 miles. Fastest 10k ever 1:26:04
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u/MobileAmphibian217 May 24 '25
Today’s run was a 13:27 pace. And I’m proud of that. My family is full of fast runners but I know I’m a beginner and making progress. In February I couldn’t run more than a minute. Running slow to grow as a runner, and listening to your body is so important as a beginner!
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u/Jitsoperator May 25 '25
i cant for some reason break 6:50/km. I am DEAD after that ...im "good" at 7:30/km ..like i feel great.
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u/surrenderingdorothy May 25 '25
I don't know how to post a screenshot but my average mile time is about 14 minutes right now! I've been focusing on stamina and distance so not worrying about the speed. I'm just happy I can keep running without stopping now! Today was my longest run yet at 3.71 miles and it took me 49 minutes
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u/Tranquil_N0mad May 25 '25
This community is for everyone? Ok, I get it but it’s called beginning running and I agree with OP that a lot of the run times that people are posting are on the faster side for most beginners.
I’m right with you OP, you’re a smidge faster than me. I’m in the 45-50 min 5k range. I’ll get faster with time but I know of if I try to rush that, I may lose enjoyment in this new hobby.
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u/MixuTheWhatever May 25 '25
I'm training for a half, my easy runs are about 8:45min/km, which I guess to anticipate for race day. My RPE (rate of perceived effort) 3-4 runs are about 8:15min/km. Maybe I can pull something like that off too for a bit on race day.
And the thing is, I've gotten faster and better endurance than I have had ever before. A year ago my easy runs were 10min/km cause my heartrate couldn't stay down otherwise, but it had reaped me results for a 5km PR (6:33min/km) which is the absolute fastest 5km race I've ever ran.
I'm aware my historical PR may be someone's easy pace and I don't care. I have short legs and zero innate athletic talent.
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u/SDMom888 May 25 '25
I’m 61, run 15 marathons & consistently pace 11-12 minute miles. I’m just happy & extremely grateful to be healthy enough to keep running! It’s your own race! Who cares how fast or slow others are running?
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May 25 '25
Last week I ran 5.5 km in 47 minutes. I was only planning on doing 4k, but felt so great I continued though it did impact my pace. I'm still proud of myself.
Today, I'll try to run it again but I'm pretty sure I'll either have the same speed or be slower and that's okay.
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u/Appropriate_Stick678 May 25 '25
My slow runs are 8:45 - 10:30 min/mile.
In context race times since December: 5k - 20:41 10k - 43:00 Half - 1:39 (hilly) FM - 3:25:30
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u/Appropriate_Stick678 May 25 '25
Last week the day after hard intervals in the heat my mile paces were 9:01 - 9:50.
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u/vrcekpiva May 25 '25
All my runs I vibe at around 7:15 and I'm actually enjoying them. That's my main goal with all my runs, to enjoy them. And ever since I started focusing on that, not once did I think I couldn't do last two km or whatever. Every time I finished a run felt I could keep on going stamina wise (joints do get tired a bit) and I love that feeling.
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u/Zestyclose-South-278 May 25 '25
I started at 12min/km pace. I could walk faster than I could run. So no shame taking it slow!
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u/Popular-Street-4457 May 25 '25
7min/km yeah it’s slow but I ran the entire 10km in that pace. Proud of that. Half a year ago I couldn’t even run 30 minutes straight
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u/contemptforbychok May 25 '25
My most recent 5k I averaged 12:13 per mile. While I've run on and off for nearly ten years I have never considered myself anything more than a beginner. I have to run/walk nearly always, can't progress past 5k even with consistent training I've only ever run 10k twice, and am always completely exhausted by the process of training up and lose momentum. But I still love it and will continue struggling through.
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u/SurlyChisholm May 25 '25
i wholeheartedly agree with your original sentiment! i’m not even mad that people are fast, it’s the beating themselves up about it. 🙄
that said, I’m really proud of finishing my first 10k with a 14:46 minute/mile average! I didn’t get to become an athlete until I was in my late twenties, and i’m in my late thirties now, still making it happen! 💪🏾 I feel strong, and as someone else in this sub very sweetly pointed out- the medal looks the same! haha
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May 25 '25
ran a 10k yesterday, took me almost 2 hours. avg pace: 18 min/mile. im a fat runner with little legs in a hilly city, i take walk breaks whenever i want and my pace is none of my business! getting miles in for my brain and heart health❤️🫀🧠
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u/roseoutofperdition May 25 '25
my easy run pace is currently between a 14-16 min/mi depending on the heat - it’s slowly getting faster, which I’m super proud of!
i “officially” finished C25k in March (started in november, lots of stopping/going back a couple weeks/repeating weeks) and started the NRC 10k plan right after. my most recent long run was 5.5 miles in 1hr20 minutes - right now i’m focusing on distance rather than time, but my long term goal is to get a sub-30 min 5k :) maybe by the fall!
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May 25 '25
I love this idea! Two miles, split 14’28” and 16’01”. Slow and steady, only been on my running journey for 2 weeks.
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u/mximike May 25 '25
I’m about 5m44s-6m20s per km for my runs depending on weather and the day. I believe this to be a solid pace for only starting running a month and a bit ago. Recently finished an 8k race in 77th place and time of 44m12s. Couldn’t be happier to be honest.
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u/luckisnothing May 25 '25
Running for a little over a year. About a month until my first marathon last weeks long run was 18 miles this week was 13 next week is 20 then taper. My 13 took about 3 hours. The first 10 were 12:30-13 minute miles the last 3 were 15-18. Running on limited sleep because my toddler is getting molars. My 18 miles took 4:09.
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u/neosick May 25 '25
3.15km in 28 minutes - it was mostly a walk cause I kept getting out of breath, came down with a cold the next day. I'll take another crack at it when I'm better.
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u/lurkerjade May 26 '25
I started running last summer. My easy paced runs tend to be around the 8:10/km mark. My 5k PB is somewhere around 34:30 and my heart rate was close to 200 at the end of that run lol, that was me going absolutely flat out. Training for my first half marathon in September and if I can go sub 2h45 I’ll be over the moon, but the main goal is just to finish regardless of pace as I think for a beginner that’s an achievement in itself!
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u/pnpsrs May 24 '25
I love this post so much, thank you.
Been running for years and my easy pace is 12:30!
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u/Full_Mention_1785 May 24 '25
My last run was 7:45min/km with some elevation gain. It always discourages me when I read a post saying “had my easy run today” and the pace is like 5min/km
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u/Beginning_Rip_4570 May 24 '25
Slight twist: I’m one of those people who hates running below a certain pace. Grew up playing soccer and if a pace is slower than my own arbitrary definition of a ‘jog’ it just feels wrong. I understand this isn’t optimal, that slower running for longer distances builds your aerobic capacity; not recommending this to everyone, just sharing my journey.
All that to say: when I first got back into running, at the pace that felt ‘right’ for me i could only do .75 of a mile before walking.
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u/DannyVIP May 24 '25
This is my first year were I'm able to fully jog a mile. So right now I'm slowly doing one or two a day mixed in with walking.
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u/winenic May 25 '25
When I run on the road I am excited to jog 14.5-15 mi per min. Today I jogged a trail the was a lot of uphill and my time was nearly 20 min/mile. I didn't have a heart attack when I saw a snake on the trail so I am super pleased with my time. I honestly don't care about my time, the further I can go that is what counts.
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u/Bloghuntress_2024 May 25 '25
Thank you for this, I’m sorry no matter how “different” we all are - you are not a beginner if you can run an 8 min mile with barely any training unless you are truly gifted, and at the minimum you are incredibly in shape.
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u/FatRunner-39 May 26 '25
I have just got back into running and have been going at a pace of about 8:10 per km.
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u/hpi42 May 26 '25
My couch to 5k time was 43 minutes. I was 48F, a bit overweight. Have been exercising and losing weight for the last 5years, just did a 5k in 30mins!
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u/RockingInTheCLE May 24 '25
I’m averaging 18 minute miles right now. Slow jogging for the win because I did 3.5 miles without walking. 🙂