Beginner runner needs help

Have you heard of Couch to 5km? You can download the app and it will guide you through a gradual program. Many people on here have had great success with it.

Don't worry about your speed right now. Work on your endurance and the rest will come.

Work on distance, not speed. As you lose weight and get more fit your speed will improve naturally.

Speed doesn't really matter unless you want to be a sprinter or enter (and win) races. Go for the endurance, at least for now.

8:30min/km (13:41/mile) This is not that slow for a BEGINNER and one self-described as overweight. I'm half way through C25K and my combined run/walk intervals seem to be slower than just straight walking!! Just keep working on distance and they say the speed will improve. Yes, run/walk intervals are perfect!

I will also recommend C25K, its a great program. My advice is slightly different from the others, I say work on duration, speed AND distance will come. Ill bet that most mean the same though.

MyPathway wrote: »

The thing is. I am slow. So slow you could walk by my side. I am overweight which probably doesn't help me with my speed. I have a pace of about 8:30min/km (13:41/miles).

You are already faster than about half the people in my running group. Work on whatever will bring you the biggest sense of accomplishment. (However, I predict that if you work on distance, with one day a week of speed work, both will increase nicely.)

Traditionally recommended to work on distance first rather than speed. Right now you want to build a base, make this a habit, and not get injured. Speed will come naturally as you run more and as you increase your distance.

Check out Couch to 5k or Hal Higdon's 5k beginner plan. Never increase your weekly mileage by more than 10%. Stick to 3x a week of running with a mandatory rest day in between. When you can run 5k you can add a 4th day. Don't do any speedwork until you can run a 5k.

I agree 13:41 is not slow, especially for someone that just started. You'll get faster at first just by making this habit. Then as you increase your distance, you'll find yourself faster at the shorter distances. And as you lose weight, that will help too.

I myself am pretty much a newbie, but have a little bit of experience under my belt. I agree with everyone else. Distance/endurance over speed. I signed up for a half marathon with 9 months to train, starting weight of 205. Well, I just could not get it together and the clock was ticking. Finally, 3 months before the race, I started with a distance of 5K and I just started it with about 90% walking, 10% running. I just did what I could and stuck with a beginner 3 month training schedule for a beginner, but I always ran by 'feel'. I never got to a point of 100% running, but I did get to a point of about 80% running, 20% walking. I got really sick at about a month before the race and was sidelined for 2 weeks. By the time I started training again I was really weak. Since the longest I had run/walked during training was 8 miles, I was still 5 miles aways from the 13 miles I would need to train and only had a few weeks left. Instead of doing a long run two weekends before, I went on a really hilly long hike for 4 and a half hours, and ended up doing a bit of trail running. It was the best thing I could have done because it pushed my body past the 4 hour max time to do the half marathon in. I was also super sore from that hike/run and it took my 5 days to fully recover from it, but I came out so much stronger because of it. In the end, my half marathon ended up being 3:01, or a 13:39 minute miles. Not great, but better than that couch I was sitting on 3 months prior. My weight on race day was 185. That was about 3 weeks ago. My current weight is 177 and since returning from that trip, I've started again at the beginning of my half marathon training program and am now able to run 6 miles without walking, at a 12 minute mile. Still 'slow' but I honestly am thrilled with it. My 'bad' runs have been 12:30 minute miles, still better than where I started. My goal is to increase each week by a mile, maintaining that pace. As the weight comes down, and my distance grows, I'm hoping that I just might get a little faster too. My next half is at the end of June. I'm really looking forward to seeing my new half marathon time. I think it's awesome that you've started running. It just feels good. Just do what you can, fast or slow. Keep building on your distance and don't worry about your time, it will come. I am so hooked on running now that I even had the most beautiful dream the other night that I had the most perfect run. I felt like I was flying, I've never felt so free. (I also dream about finding the perfect running shoes) You totally got this. The most important thing to know and remember is that you will get sick, you will get injured. (Especially if you overtrain or try to take on too much too fast like I did.) Take the time that you need to recover, and then get back out there. There were some days I was literally chanting to myself, "baby steps, baby steps" as I ran. I actually still do that when I'm having a 'bad' running day. Good luck!

I agree - work on distance. Your speed will probably increase on its own as you get more endurance and it starts to feel better (it will, I promise!), and once you're regularly running a 5K, you can start working on speed if you want to.

Distance over speed. Speed will come. 13.41minute miles isn't bad. You're lapping everyone still on that couch. Keep at a pace you can keep without hurting yourself. An injury does no one any good. You will see progress as you go along which becomes it's won reward. Keep at it.

Echoing the choir here, but focus on distance first, not speed. I've burned myself out and injured myself trying to work on speed too soon.

After taking a few weeks off from running, I did so yesterday on the treadmill and was pleasantly surprised to see that, even with run/walk intervals, my average pace was faster than it was a few weeks ago - which surprised me considering it felt much easier than usual. My combined was 2.5mi (4K), so quite back up to 5K yet... but still. Your pace WILL improve as you build a strong foundation

Work on distance and speed will come. Do not be afraid of walk/run intervals. People of all distance levels use them. Check out Jeff Galloway for more info:). I use them training for my marathon.

I'm in the same boat as you. My endurance isn't where I want it to be. I get so winded running and cant go very long. I have been doing interval training and its starting to work but I'd like to be able to run a full mile without feeling like I'm gonna drop. If you're interested in starting couch to 5k I'd be happy to do it with you. Could use a MFP buddy. Good luck on your journey!

Gradually build up distance, don't worry about speed.