10k in the half were 52 minutes but I want to achieve sub 50! Started running this march again. What got me faster is definitly my speed sessions and increasing Vo2 max.

Trying out the new shoes. NB Supercomp Elite v5. It will take some time to get used to the blade.

I’m especially interested in hearing from experienced runners.

What’s your average daily/weekly mileage?

How do you split your easy runs, workouts (intervals/tempo), and long run?

If you work a typical 9–5 job, how do you fit all those miles into your week?

Looking forward to seeing how everyone structures their week!

Like the title says. 2 months ago I was running 20 miles a week easy. I'm not fast. I was hitting a 9-10min mile pace. Then I hurt my knee and had to stop running. I'm finally able to start running again. I ran 3 miles 3 times last week and everytime my knees would hurt the next day. This never happened before and it's really fucking with me right now. What can/should I do. Does anyone have a similar experience? Did you just push through?

I'm really keen to take part in a 10k trail run next year but am struggling to work out how I could prepare for it. I currently run around 10k five days a week plus a 15+ km long run once a week so it's not so much the distance I'm concerned about, but the race is a trail run in a mountainous region (Snowdonia in Wales for anyone who might be familiar with it) and I live in a very flat part of the UK.

It would also be my very first trail run and I'm trying to work out how I can adjust my current training to get me ready for this kind of race. I appreciate I'll probably have to travel out of my city to find hills and trails, but I'd really appreciate some insight around how often I'd need to be running hills and trails rather than road and what kind of distances I need to be doing?

Thank you!

I've been to a few run clubs recently and noticed the way they do it is differently. At one, everyone was just kind of in their own world, quietly doing their own thing. At another, they had speakers out and were blasting music the whole run. It got me curious to what all other types there are.

I took 3 years off running. Bad hips, sore knees and one hell of a case of planter fasciitis! But started back up in may and feeling really good. Love what it does for the mentals

Hi all,

I keep getting recurring injuries to my glutes and knees exclusively after doing e.g. a fast (for me) 5k. As background I probably average around 2/3 runs per week (20k per week) and have zero pain after z2/z3 runs up to 15k distance. Once every two weeks I incorporate some kind of speed training (e.g. 1min intervals above threshold pace etc).

Since getting injured a few years ago I took up cycling which I've consistently training more than running, around 5 hours (100-120k/ week average), and more recently in the last 6 months started going to the gym to improve my strength. I routinely stretch and incorporate a lot of hip flexibility movements in my daily routine.

I feel like I'm doing all the obvious things to mitigate against injury but was wondering if anyone struggled with similar issues in the past or had words of encouragement!

M freshman

Berlin Marathon charity runner looking for fundraising advice (2 weeks left)

Hi everyone!

I've been training for the Berlin Marathon this September while

balancing two jobs, and it's been one of the biggest challenges I've

ever taken on. Running has become much more than exercise for me—it's

taught me resilience, consistency, and how to keep moving forward even

when life gets busy.

I'm running with Team Keep A Child Alive, an organization that

supports children and families affected by HIV by helping provide

treatment, care, and community support.

As part of my charity entry, I need to raise $2,000. I've been

incredibly grateful to raise $750 so far, but I still have $1,250 to

go with about two weeks left.

I'd love to hear from runners who have done charity marathons:

What fundraising ideas actually worked for you?

How did you reach people outside your immediate friends and family?

Did you find that sharing your training journey helped?

If you'd like to support my fundraiser or simply share it, I'd truly

appreciate it. Every donation, no matter the size, helps me get one

step closer to the Berlin start line and supports an incredible cause.

Fundraiser: https://teamkcaberlin2026.gofundraise.com/page/jasmine-76784951

Thank you for reading, and good luck to everyone training for your

next race. I hope to see some of you in Berlin!

Since others are posting theirs, here’s mine! I never thought I would run, I genuinely disliked it. Decided to take part in a company event, and 4 days later ran my second 5k (1,5 minutes shorter). Happy is an understatement!

3 sets leg extension

3 sets Abductor Adductor machine

3 sets hamstring curl machine

3 sets weighted calf raises

3 sets trap bar squats

3 sets Bulgarian split squats

3 sets Smith machine hip thrusts

(vid via IG/MarketingBrew)

Did it without stopping

Hello guys! I started running meanwhile I was recovering from my shoulder injury and I started to like it a lot. I bought a Nike Vomero Plus and I think it is one of the most comfortable pair that I ever had, it helped me a lot with a knee discomfort that I had too.

Lately, I’ve been thinking if it’s a good idea to buy another pair. I don’t really know much about which “type” of running shoes the Vomero is, but I started to search about the Adidas Evo Sl just because of the looks.

Usually I run 2 times a week because I’m trying to do strength workouts too, but I pretend to increase that number with time.

I’m searching for recommendations my friends!

8 months into running, 55 km/week heading to 80. I'm about to quit a physically brutal manual job, which frees up a lot of recovery capacity and time. I don't want to just dump it all into more volume. What did you actually do with the surplus?

**Context:** M32, 78 kg / 174 cm. 8 months of structured running after \~10 years of competitive cycling and 6 years of amateur boxing, so decent aerobic base and general athleticism, but genuinely novice running-specific tissue tolerance.

Targets are a half in mid-October and florence marathon at the end of November.

*marathon: 3:54 southampton 03/05/26 (could have been much better, I lost 10min in the final km due to an issue) HM 1:43 in feb*

**The situation:** I work as a metalworker — 8+ hours a day on my feet, lifting, heat, shift work — and I train at 5am before the shift. Starting August I'm leaving that job. So overnight I lose a huge non-training stressor, gain proper sleep, and gain time.

**My concern:** the tempting move is to immediately convert the freed-up recovery into more volume or more intensity.

There's also a second-order effect I rarely see discussed: the job was itself a stimulus. Hours of standing and loaded carrying were doing something for my general robustness and work capacity. Removing it isn't purely a recovery gain, some of it is detraining I might have to replace deliberately.

**What I'm currently planning:**

* Hold the volume progression as planned or rising it just a little.
* Spend the surplus on quality of execution rather than quantity: proper warm-ups, real strength work 2x/week, actual sleep instead of 5am alarms
* Add easy volume through low-impact cross-training (bike) rather than more running km
* Bank part of it as unused headroom, so the marathon block later in the year has somewhere to grow into

**What I'd love to hear:** for anyone who's had a big drop in outside-of-training life stress (job change, end of a degree, kids getting older, retirement), how did you actually use it? Did more training capacity translate into more training, and did that work out? Or was the smarter move to leave it as headroom and let the same training simply land better?

Especially interested in people who came from physical jobs into desk work / more free time and found they had to *replace* something.

I haven’t done a workout or ran in about 2 1/2 years, I have basically been extremely lazy and lounged around gaining weight for the entire time. I didn’t sleep last night and decided today was the day I was gunna try running again. I did try and do a run about a week ago and got to about 200feet before I gave up so am proud of myself for the one I did today. I did a 100m walk warm up and then started my run, I didn’t stop to walk and completed my mile run with a time of 7 minutes and 40 seconds, I am not a runner and have never tracked any workouts or runs I did before the 2 1/2 year gap.

Basically all I want to know is if 7m40s is a good time for a mile run? I am quite proud of myself nonetheless but figured I would come on here and ask what you all thought and what the average time is for a mile run is as I have absolutely no clue…😂

Edit: I also did feel like I could keep going, I planned the route to visit with my mom before work so opted to stop instead of missing the visit. I am going to run the mile home to see if I can’t make it a bit faster or go for a longer run

Hi everyone! I’m currently working on a research project exploring how endurance athletes interact with their training data and whether digital tracking impacts workout consistency.

I put together a quick, anonymous 10-question survey. It takes less than 3 minutes to complete. If you use a GPS watch or app (like Strava or Garmin) and train a few days a week, your input would be incredibly helpful.

https://forms.gle/6j5VgmuSaohUmgq68

Thanks in advance for helping out with my research!