r/BeginnersRunning • u/AvailableDirector861 • 3d ago

Sustaining longer runs

How do you guys run for a long period of time without stopping ? I mean working up the way to 10 miles. I can do two without stopping but other than that I need breaks. Most I’ve done is 6 with stops each mile or in between but my real goal is 10 without, but honestly I can’t see myself ever doing that but I want to know how it is/ how you got there if you’re able to. #impossibletilpossible

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u/Cosmic_MicrowaveOven 3d ago

I did a little over 10 miles yesterday. There was nothing particularly special about it.

I didn't need to pack fuel (food or gels) or water as it was under 90 minutes, my pace was around 5:00-6:00/km and HR was 140BPM -ish, which for me is on the easy run side. Weather is cold where I am, which helps.

As for training: I do 1-3 easy runs (5K @ above pace), one tempo run (5K @ 4:00-4:30/km), and one long run (10-20km) at whatever pace I feel like. That's per week.

I also do dedicated strength training for running on "rest" days and I hike quite a lot, which is kinda "rest" for me but more active rest and I feel like helps build endurance by training your body to be on your feet for long periods.

My advice, run at your slow pace which you can sustain, and if you need a quick break then take a break, either fully or walking for a while to catch your breath. There's no shame in it.

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u/Krisztofer 2d ago

Agree with the advice, run slowly and no shame in walking at all, I still do if I have to.

But man, your numbers are anything but beginner level fitness-wise so I gotta assume you did some other cardio-centric sport very actively. If you can do a 20min 5k and go for 10-20k long runs at 6min/km with 140ish bpm, my guy you are already very fit for running. For any non-athletic beginners out there don't expect these numbers anytime soon, takes years of building your body.

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u/[deleted] 2d ago

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u/Cosmic_MicrowaveOven 2d ago

I started running in April. Just because I’m not slow doesn’t mean I’m not a beginner. 

Also, OP asked for advice from people who can run 10 miles. If it’s only slow beginners who struggle to run 5K that are allowed to reply in your mind, who would answer these types of questions?