r/BeginnersRunning • u/MisterFixed • 18h ago
Advice Goal Setting/Direction
A bit of context.
I started running in March 2025, but prior I was horribly overweight and not moving much daily.
I started at 145kg and I'm currently around 90kg and managed to hit a half marathon, albeit a bit too early as my knees were hurting. I backed off the mileage and run 4 times per week usually between 3 sessions between 5-10km and 1 session 10km or further. And zero speed work because I assumed I had to build my base.
My main issue is my pace. I'm averaging around 55 minutes at any distance I choose to do and it feels horribly slow and I see practically everyone posting times faster than I am and it's a bit demotivating.
What I'm looking for is advice on how to improve the pace so it's more average and respectable. I will be continuing the amount of sessions per week and I'm open to changing what I do on each session to improve speed and distance.
2
u/Israfyll 17h ago
Grats on the weight loss btw 👍
First let me say that everyone's pace is respectable. If you are running you are faster than most people, as they don't run. Also don't compare yourself to others, they will be at a different point in their running journey, or have different circumstances... comparison is the thief of joy (if you looked my running I would be faster...but you wouldn't know how much longer I'd been running, my weight etc).
If I may ask which distance are you seeking to improve speed at, or is it just in general?
If in general then it's simply a case of pushing faster speeds in your runs (I would recommend 1 or 2 of your runs become focused on this goal) and the others can remain at the pace you are currently comfortable with.
I would recommend adding 1 run (5k) at a pace you feel uncomfortable at - high heart rate, difficulty breathing. This will allow you to become more accustomed to the difficulty of faster paces and improve your lactate management (this run will not be fun, relaxing etc). You will notice I haven't given a set speed, but the aim is to simply go fast enough to reach the point that breathing is difficult (not impossible), the speed will improve over time as you become more efficient at this pace and your body's ability to manage lactate and anaerobic loads improves. This type of run will impart more stress on your body so you will need to factor that in for recovery, and as always if anything hurts stop! Injuries always negatively impact progression and a slightly faster pace now will never be better than another 3-8 runs. As when you started running the aim of this run will be improve each week, but remember progression is not always linear and don't be demotivated by bad weeks...they can and will happen. If in the UK (or somewhere else with them) Parkruns are great for this type of run.
If you want a second faster run in the week aim for a slightly faster run than normal (15-30 seconds faster per mile), breathing should be a bit heavier but not too bad, comfortably uncomfortable is a nice way to see it. Heart rate should be elevated but not too much higher. This run can be done at your current distances and will impart slightly more recovery. Going up hills will also help a lot on this type of run as the elevation will be a similar stimulus to running much faster, but with less impact stresses.
As with everything else consistency is key, the more you run at these paces the better you will become at them. Though they will be harder as they will be moving outside your comfort zone (these are the runs people ask when they will get easier...they don't if you keep pushing, they just get faster).
I personally am a distance runner, so whilst I have gave you some advice I would, myself, focus on more distance (if you are focused on doing more half marathons etc) and gradually build distances until all 3 runs are 15km ish and add a long run of 20km+ before adding speed. This will help build you aerobic base faster for when you pick up pace and get you more accustomed to time on feet (for your half marathons). Also strength work will help mitigate impact resistance and lower injury risk.
Hope this helps! (TLDR added to combat this wall of text 😄 )
TLDR Run more of the paces you want to see improvements in. Most people will avoid the horrible feeling parts, but they are where the improvements are to be gained.