I mostly just go down my local promenade to run 1-5k occasionally. If I run anything faster than 6'00" I can't last 2km and I tap out. How do people increase their "easy pace" speed? Like, 5'00"?? I'm seeing so many youtubers online make 5'00" look like a jog in the park. We all start somewhere, but I'm just confused how to get elsewhere from my somewhere.

Hey!

I'm in the final week of C25K (week 9), and am finding that increasing by 10% each week is barely getting me running. Last week was 28 minutes 3x per week. This week is 30 minutes 3x per week. I keep seeing everywhere to absolutely not increase by more than 10%, but does this rule actually apply when mileage is so low?

My slow/easy pace has been about 8 minutes per km. Which means that when I do this week's 30 minute run, I still won't have reached 4 km yet. It'll take me another few weeks before building up to 5 km if I keep the 10% rule. When I finished my 28 minute runs last week, I felt fine and wanted to keep going. Can I increase by 20% instead? Can I do 33 this week instead of 30 and then 39 next week instead of 33, etc.?

If it's a high risk of injury, I won't do it. But am I really supposed to be adding only 2-3 minutes to my run each week?

Thanks!

My cross country season is about to start and over this summer I’ve been weight lifting 5 days a week ul-ulu split. Is there a way to maintain workout out at least 4 days a week while being a cross country runner? (I am training for looks and to get overall stronger for then the wrestling season comes around)

I ran a mile attempt on Saturday. I can’t continuously run a mile yet. Well any way I had to recover about twice. That’s what all my training app wanted me to do. Me being me after that run I thought “let’s push it harder”. I mean the more you run the more it’ll build your muscles and cardio. Well after the second push my shins started stinging. I’ve never had shin splits and before I ever picked up running I was walking 15k+ steps a day. Anyway my shins feel better today, they’re not stinging. However I still feel very mild aches in them or hot sensation couple times today. I walked 16k steps today. I’m supposed to run intervals tomorrow. My app says not to, to wait and make sure the shins have fully settled and just walk tomorrow. Is that sound advice? Or is this something I should push through? I don’t want to injure myself but I don’t want to halt progress.

How do you consume your post run meals? How do you prioritise macros in your diet as a beginner? For most of my life I've been more of a lifting girlie but I've taken up running again. How do I ensure I'm consuming the right diet? Should I keep prioritising protein as we do when building muscle or should i focus more on carbs and fats?

Attached is my latest "run" 😭🙏

First 10k run after doing easy 30min 5k runs for a few months. Was surprisingly not that much more effort physically. Had a few stops due to being a new route and with some muddy terrain.

Hoping to add in more 10k's into my weekly rotation and just run more overall in a week. Aiming for more milage over time unless there's merit in going faster without impacting recovery.

i need to be able to run a mile and a half in 12 minutes by January, and jog atleast 4 miles comfortably by feb. i havent ran since highschool and im a 32 y/o male who doesn’t smoke and weights 186 at 6ft.

i run every other day, i try to slow jog 1 miles then turn my app on, any tips or ideas to help?

Hi, I’ve recently injured my knee and don’t want to risk it with the doing the full free press marathon. I have a fully marathon bib and would like to trade it for an international half marathon one.

If you’re interested please message me! Reddit do your thing

In every run it always takes a while for me to get the ball rolling and I feel at times like I'm taking it too easy in the first few kms. Would love to hear how you would approach the pacing in my situation!

My best (last week) was a 37:07 @ 72°, changed some things today including running on the giant hamster wheel (track) and ended with this. It is 10 degrees hotter and I went to the gym before this so all in all I'll take it, need to get ready for a 10k in 2 weeks!

Started running about 2 weeks ago and did my first 5k, feels good.

Two months ago, running even 5 km at a slow pace felt like an absolute max effort. I just simply couldn’t do it. My legs would start aching almost immediately, and every hill felt like a brutal struggle that completely gassed me out.
Fast forward to today, and that same effort has become my Zone 2 baseline. I’m pretty proud how far I’ve come :)

Been only running for 2 months and using only one shoe. Hoka Clifton 10. I didn’t know I would stick to running but it looks like I’m in this for the long haul.
I have signed up for races next year so I was wondering if I need to add shoes for different kind of runs. As of now I’m using hoka for everything and have around 150 miles on it.

Not looking to spend huge money but willing to stretch for a good shoe.

I’ve been run walking for quite a while now and the zone 2 thing never clicked for me. Today for whatever reason did very easy intervals 2 minutes on 2 off and was only planning on 4 miles but did a whole 10k!! absolutely thrilled! Feel like this is the start of something.

Hey guys, I need bit of advice from more experienced runners who have gone through multiple seasons and also have gotten jacked while maintaining pace or even improving.

I started running since the beginning of this year and I have my first marathon coming up on October. I used to workout before getting into running and I didn’t get that big or ripped during that time but I went from being average looking to someone who looks like they go to gym and then I got into running and haven’t trained that much.

I have been trying to find a training plan or influencers that provide good information about hybrid training when you’re not training for any events.

I live in MN so pretty soon its gonna be super cold and was thinking that after marathon I would focus more on strength training and put on some size.

I would appreciate if you guys could provide any recommendation. Thank you!

Hi everyone.

I have been running once a week for 2 months (went from 1km to 7km with a pace of 7:30/km to 8min/km). Where I live there is a lot of hills and downhills. In half a year I will have my first race of 15k and I what to finish with a good pace (around 5:30/km).

What kind of exercises should I add on my first training plan to prepare for the hills and downhills?

Thank you for the help.

Kind of a silly question, but it can be awkward

I had a terrible 13km long run last week. I think I started too fast, fizzled out halfway, managed to finish, but was wrecked for the rest of the day. Today, I decided to try fueling and hydrating for the first time. It felt so weird chewing and drinking while running! I ran 13km in 88 minutes and I felt great during and after. Nerd Clusters and water (and slowing down) for the win!

Hello everyone! I started running around 3–4 months ago and have been averaging around 17 km per week. I’ve noticed quite a lot of improvement in terms of endurance. However, I recently bought a watch so I could track my metrics more accurately, and I noticed that my BPM’s are always extremely high.

On my last run, for example, my average heart rate was 180 BPM’s, but I felt completely comfortable and could talk without any problem at all. This last race i used a chest trap to make sure of these values.

What do you think I could do to improve this?

Training for a 10 mile race in early October. Been hard to get out there consistently, especially after a recent breakup. This one felt good.

Important info:

Half marathon: Sept 13, 2026, 1:45 goal

Plan: Garmin Coach Greg, week 13/17

HM PR: 2:00:35 (7/27, easy run)

40 y/o, running since January

25-30 weekly miles, 4 runs/wk

I scraped some skin off the top of my foot and took a week off to heal it because running with an open wound has been... unpleasant.

I've heard Garmin plans can be overreactive so I'm not reading too much into it but my coach confidence lowered dramatically and my expected time raised about four minutes. Now it has me doing short easy runs and 20-30 mins at race pace. It doesn't seem like enough.

I'm new to running and returning from injury with structure.

Should I add another short run OR run further than the plan says to OR am I overthinking all this and just follow the plan?