Beginner runner, looking to increase mileage (and pace!)

run more frequently 3-4 times a week at a Slower pace. 6'40 is not far from you 5k pace (5'15). The difference should be a bit bigger.

Aslo adding more miles will make you more tired at the beginning so take it easy.

When you will be used to run 4 times a week 1h.

Increase slowly one of the run to 1h30.

you can add strides from the beginning.

I would wait for tempo until you are confortable with 4h30 or running a week (3x1h+1x1h30)

When you go for an easy run what sort of pace do you target?

What you describe is basically the opposite of how I would build into running as a beginner, so am interested to know how fast you train.

singh246 wrote:

Dabbled with running for years, do it for a few months, too hard on body, stop, repeat etc. Probably only managing 3/4 miles/week, 1-3 runs/week.

Recently I changed my gait to more mid/front, and despite calves taking a pummeling initially, feels pretty nice. Also, only running at "easy pace" which is proving kind on the body.

My recent 5k time is 26mins, 1 mile is 7:17

Running twice per week:

Week 1 - 4.2 miles

Week 2 - 4.7 miles

Week 3 - 5.3 miles

Week 4 - 6.2 miles

Average pace: 6:40/km or 10:41/m

My goals are to increase my mileage and improve 5k time (ran 24mins a few years ago).

Should I just continue with increasing my mileage as above? When to introduce third running day? When to introduce strides/intervals/tempo workouts?

Your thoughts much appreciated!

I created a similar thread yesterday "breaking 8" ( should've been 9). My goal is to run easy pace in 9min/miles. The only difference is i am willing to run 6 days starting with 10 mins daily(first 2 weeks with run/walk until i can run atleast 20mins easily@ 135-150bpm) and adding 5 mins to 2-3 runs/week until i reach all 6 days in 1hr running very easily. This might be a very conservative approach but i don't want to push too soon. Hope this helps

Impala31 wrote:

run more frequently 3-4 times a week at a Slower pace. 6'40 is not far from you 5k pace (5'15). The difference should be a bit bigger.

Aslo adding more miles will make you more tired at the beginning so take it easy.

When you will be used to run 4 times a week 1h.

Increase slowly one of the run to 1h30.

I had a look on most sites, and they estimate my easy pace to be somewhere around 6:30 - 7:00, so tried to focus on that. I'd like to get to around 10 m/w.

PCTHiker wrote:

When you go for an easy run what sort of pace do you target?

What you describe is basically the opposite of how I would build into running as a beginner, so am interested to know how fast you train.

Been averaging 6:40/km on my runs so far.

What approach would you take as a beginner?

If you want to improve in running 2 times a week does not cut it.

Start with 3 times a week with the goal to 4 times(up to 5 if you want).

Of course the 3 times a week have to be evenly distributed within the week, so no Fr, Sa, Su.

If you run 3-4 times a week up to an hour you will see good improvements.

PCTHiker wrote:

When you go for an easy run what sort of pace do you target?

What you describe is basically the opposite of how I would build into running as a beginner, so am interested to know how fast you train.

So tell him what you'd do! He's already asked for advice. He doesn't sound like he wants to measure dicks with you...

I think at the moment I’m just being very cautious to try and remain injury free.

Is it better to run longer and less frequently or shortly and more frequently?

I would start with 5 or 6 days a week, walk/jog at very easy pace, so slow that you're embarrassed to be seen going that slow. Depending on age, weight, condition, I'm talking like 10:00/mile, almost a shuffle for you.

Also, I suggest new runners start off NOT by chasing distances or specific pacing, but instead decide to run for time. So, you might shuffle/walk for 15 minutes on Monday, adding from there. Your body will naturally adjust stride and pacing and you'll slowly add time-on-feet every month.

For new runners, something along the lines of the above allow for slow and steady rebuilding of bone, tendon, muscle, capillaries, etc; the running infrastructure. For new runners, we're talking about timeframes of months/years to become a competent runner, to know your body, to know your appropriate training paces, etc. It also takes months/year(s) to build running into being a true part of your lifestyle and something you'll stick with long term.

Plenty of people go from zero to 5K, or even from zero to marathon, but they rarely transform into genuine long term runners. Start slow, shuffle, think in terms of months and years, and you'll find your way.

I’m “running” at just under 11 min/m, prepared to put the ego to one side though.

The stiffness is not so bad now, but it’s tough to run on sore legs that’s why I’ve only been running twice a week.

Best post in the thread so far!

singh246 wrote:

I’m “running” at just under 11 min/m, prepared to put the ego to one side though.

The stiffness is not so bad now, but it’s tough to run on sore legs that’s why I’ve only been running twice a week.

As long as it's just stiffness, you should be fine. I have experienced some aching/stiffness, but have been fine to run. It's just when it's actual pain I'm ready to be concerned!

singh246 wrote:

I think at the moment I’m just being very cautious to try and remain injury free.

Is it better to run longer and less frequently or shortly and more frequently?

The best way to avoid injury is to run longer and more frequently.

Awesome!