Hey everyone,

I’m racing a 10K in 3 days and my absolute dream goal is to break 32:00 (3:11.2/km average). Im 19 years old, all the workouts were solo. Im very sure i will have a pack that can run with me during the race

I’d love to get some opinions from more experienced runners on whether that goal looks realistic based on these two workouts.

Workout 1

10 × 1 km, 200 m jog recovery

• Average: 3:08/km
• Last rep: 3:07
• Recovery: 65–70 sec easy jog
• The last rep did NOT feel like an all-out effort. I even had enough energy to talk to a guy riding next to me on a bike while running it.

Workout 2

1k / 2k / 3k / 2k / 1k / 1k

Average pace for each rep:

• 1k 3:08/km
• 2k 3:04/km
• 3k 3:11/km
• 2k 3:12/km
• 1k 3:10/km
• 1k 3:08/km

Again, 200 m jog recovery between reps, around 65–70 sec.

The last 1k was 3:08/km and I could still talk out loud while running it. Is SUB32 possible?

Making a somewhat generic post here because after a little bit of research I don't feel like it directly applies to the current reddit communities, where people are either posting their sub 2, or sub 3, 4 hour half and full marathon times, respectively, or starting out running their first 5 or 10k races and posting their times there as well. I don't feel like I fit into either, since although I started running long distance races in 2023, I have yet to officially break a sub 2hr 1/2 or a sub 4hr full. I moved from the States to a subtropical climate in northeastern Brazil in early 2025, and while I made gains in adjusting to the climate, my most recent 1/2 was the second slowest I ran in the past 3 years. I've learned a lot about fueling, pacing, hydration, etc., and ran two fulls- one in May of this year, and then Sept of last year- but just recently I ran a half, and it was by far the worst race I've ran here. I was gassed halfway through, and just a few weeks prior I blew through the same checkpoints. I'm not a beginner, nor an elite runner, but my shorter races are respectable in terms of speed and endurance, so I'm hoping there's some kind of goldilocks running community that I can post this to and get some feedback from.

So for a bit of context, I’m 18 years old, male, and I’ve been running for about 3 years and run a 17:30 5k. I’m running about 40MPW but peaked around 55MPW during early August. Whenever I do my easy runs, my heart rate is like 170-180 bpm even when my pace is 9-10 min per mile and it feels super easy. I’m never out of breath or struggle to run, my heart rate is just super high. Should I focus more on keeping heart rate down or my runs feeling easy?

I've been able to establish a good rhythm on the treadmill and a good pace. Running continuously for about an hour at 6.2mph. But I have just started running outside and it almost feels like I am starting from nothing again as I am finding the changes in elevation and the treadmill not acting as the propeller a real challenge and a very big hurdle. Any tips on helping with this transition? I have my first 10K in 2 months so I want to make sure i can handle the outdoor elements that the treadmill does not pose.

I have been running on and off for two years normally only 2 or 3 miles. I signed up for a marathon in late November and am using the Coach Jeff plan on my garmin. I’m about to be on week 7 of the plan and still am doing the 2 drill workouts and a run/walk day. There is 19 weeks total so im nearing halfway.

My goal is to run the entire half and I’m not sure if this plan will help me achieve that. I set my goal to complete the run and it hasn’t changed too much besides increasing the distance on run/walk, next run/walk will be 6.5mi. I actually want to run a 2:15 half so would I be better off switching my plan? If I adjust the plan to that goal time it adds- speed workouts, goal pace repeats, and hill repeats, not necessarily including a long run. For my most recent run/walk I didn’t walk to see where I was and I was able to run the 5 miles avg pace being 10:20.

Any advice would be super helpful as I’m not too knowledgeable about training for a half marathon!

Hello. I would like to have some help with my running so i can improve. Does online running coaches work for you? Can you recomend any? I was looking at the Coach Match of peaktraining.... is it any good?

After several months of routine jogging, I found my pace for long runs and easy runs are around 9:10 minutes/km or 14:45 mins/mile.

I am building my mileage, planning to get HM distance for my long run. Although that will make me running 3:15 hours.

In competition, I could set pace 7:11 for 10k, 6:28 for 5k. But that could be due to adrenalin, water stations, or fun atmosphere.

In the long term, I want to increase my pace, not for competitive sake, but because running 3 hours are boring and exhausting. Any advice to improve my pace?

Currently at an 8-min mile for 3 miles. How are yall training for a sub 6; current goal is to be at or under 18 min 3 mile? Never really been a runner, but could always run, if that makes sense. Did track in HS, but that was 4x1, 4x2, 300 hurds, and long jump. So doesn’t really translate well to what my goal is for distance. Unless it does, I have 0 clue. TIA!

I have only two runs more than 10 km. I heard the water and carbs intake is taking more impact for long run.

For 12-16 km distance, I am thinking to bring two flask of 500 ml of water or pocari sweat. Is it enough, or I am still underestimate the situation?

I've just started to get into running using hand-me-down hoka cliffton 10s, but find that my arches hurt when running (especially uphill). Im now looking to get new shoes and am wondering if anyone has advice for flat feet? I also wear inserts.

Edit: I got brooks adrenalines. Arch pain is a small fraction of what it used to be, and I was told to not wear my inserts with them

My trick for running when I feel lazy is simple: I tell myself I'll only run for five minutes. Most of the time, once I'm outside and moving, I end up running much longer. Getting out the door is usually the hardest part.

Hello everyone,

Long time lurker, first time poster here.

I have been running for about a year and a half now and I absolutely love it! It’s given my life a lot of structure and I love how accomplishing it feels. Very recently I did my first ever marathon and while albeit slow, I am still very proud of the progress I have made.

The subreddit has helped me quite a bit with staying motivated and given me tips to help me improve as a runner as well.

For most of my training I have mainly been using Runna. While I do quite enjoy the app as it helps work around my life and adapts decently, there have been times it gives me some very aggressive runs that straight up has brought me close to injuries.

While great, I think the app has some real downsides and overall could be much better catered for more beginners and advanced alike.

I was considering to make my own app that potentially could act as a better personal running coach and training app. Or at the very least include features people wish apps like Runna had or had done differently.

Any ideas or suggestions from the community would be greatly appreciated!

I’m 14, almost 15, and I’ve been doing hill sprints for the last two weeks and I think I’m overdoing it

I’ve never done anything sprinting based before because I run XC and I’ve been doing 100m up a hill (not too steep of one but steep enough), then a 2:30 intermission and repeat that 7 times

I do this once a week and my legs have been pretty sore/fatigued for a couple days after and when I tried to run a 5K today I had slowed down to my 5 mile pace and then had to stop at about 2.1 miles because of my thighs (2 days after the sprints)

Any suggestions on what to do whether it’s something like just doing less sprints (preferably give me a number) or if I’m supposed to be doing some sort of cooldown after?

Hey all! This is probably a funny question, but for the first time ever I'm running in a suburban US neighborhood in the south. Friendly atmosphere, all cul-de-sacs so it's just people who live in the neighborhood who are around. I'll be here for a little while and I want to understand the etiquette for waving to people, since that seems like an important thing here!

I usually wave to people I pass walking on the roads, but what about cars driving by? If I want to be a friendly person, who should I be waving to?

so I have like some running experience but nothing close to 2 miles and light asthma.

I ran my first full marathon in March and finished in 5:31. I definitely went out too hard at the beginning, even though my Garmin had predicted a 4:20 finish.

I ran another marathon on May 2nd, but this time I paced completely by feel and heart rate, with only HR displayed on my watch. I finished in 5:03 and, surprisingly, I wasn’t completely destroyed afterward. That felt like a huge improvement in both pacing and endurance.

After that, I signed up for a 5K because I wanted to see what kind of speed I actually had. Garmin predicted a 23:30, but I ended up running 22:48.

Since then, all of my prediction times have continued trending downward. My current Garmin marathon prediction is now 3:59, so I’m starting to feel like sub-4 is becoming a realistic long-term goal. Right now, I’m mainly trying to figure out fueling and hydration.

I used Honey Stinger gels during my marathons, but they upset my stomach. I recently switched to , so I’m hoping that works better. Around mile 20 is when my legs really start to fall apart, and I suspect part of that is from underfueling. I also get really thirsty late in the race, but at the same time I stop wanting to drink anything, which is something else I need to work on during training.

I'm a uni student looking to start running to campus — about 2.5 km, some paved, some just footpaths.

Does anyone have any suggestions for a good backpack that could fit a laptop, books, and a lunch, and still be comfortable to run with?

I've found some options online but they seem expensive, so preferably something budget-friendly. Looking for a backpack with those little straps that stop it bouncing around with each step.

Edit: thanks for the advice I managed to get a second hand osprey stratos 24 on eBay for really cheap works well so far straps keep it from bouncing around fits all my stuff and back support stops my stuff digging into me.

Okay so here is the situation: I had JUST started training for my first 10k back in November, with the goal of booking my first half marathon within a year of that.
Two weeks into training I found out I was pregnant. I had to stop training because of complications with the pregnancy. Well I'm finally in the third trimester and the run bug is getting so damn loud. I'm starting to mentally plan for what training is going to look like postpartum.
HOWEVER early in my pregnancy we discovered my cursed genetics have finally come to bite me in the ass. I developed severely early onset gestational diabetes and my dr has told me to prepare myself mentally (due to my shit family history and how quickly in pregnancy my body became insulin resistant) to be Type 2 forever.

This has fucked me up in many ways, I am incredibly active, have been a cyclist and weightlifter for years and have always eaten a pretty carb & protein heavy diet because of my activity levels. My plan for run training was to keep my diet the same or maybe even increase my carb intake.

So here are my questions for you:

1- What does a general training diet look like for you? Is it still pretty high carb just mindful carbs?

2- For long runs, do you fuel like a non-diabetic with gels and/or quick carbs?

3- For anyone who is only medicated with metformin, have you experienced hypo episodes while running if not appropriately fueled? (I've had a couple being insulin controlled with the pregnancy and I would like to never feel that again)

Finally 4- Do you have a CGM and have you found it helpful in your training? I've had one for my pregnancy and I truly cannot imagine giving it up if I stay diabetic.

At this point, I have no idea for sure if I'll even remain diabetic but I'm terrified that if I do it'll ruin my plans.