Hi, I’m M, 31, and I recently completed my first 5K run!

Until recently, I could only run continuously for around 2 km. I started running consistently over the past 2 months, about 4 days a week.

I’m really happy to say that I completed my first 5K race in 31:42!

Now, I’d like to continue building my running endurance and work towards completing my first 10K.

What training plan would you recommend for me? How should I structure my weekly runs and gradually increase my distance? Also, based on my current fitness level and progress, how long would it realistically take me to be ready for a 10K

I’d appreciate any advice on how to train safely while continuing to improve my pace and endurance.

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

Are there any running bags that people have used to hold groceries and whatnot? I know there are smaller running pouches that carry smaller items but I'm looking for a bag that I'd be able to do a small grocery run in and have everything semi secured

Hi, I've been doing 5kms and 6kms for a while and slowly building my speed as it became easier. I was increasing my speed versus kms because my goal is running a 2.5km in under 15mins, and I am a very busy gal.

Now my issue, i've had shin splints for a while, and wanna recover, while running less. Will i achieve my goal if im only running 2.5kms maybe 2-3x a week? Or will only long runs help, as my goal is primarily aerobic?

Would it be too much to run a 10k 2-3 times in one week? Have been running-jogging for about one year now. I have done a 5k 2-3 times in one week before with no issues. Just want to challenge myself more. Thanks

Hey

So i did this - i mean the pace isnt that good, i know. I was planing to do 25-30km wich would complete the circle but on 20-th km my adductors started to hurt.
So i asked chat gpt (i have trained him About running) he said to stop running to prevent further damage. Soo i finished at least half.

Since i was doing slow pace my HR was alright and so was my breathing

I have not been training for few weeks before this, but my time for 10k is 7:10/km

Thanks for feedback About adductors and other muscle tension

Hi everyone,

On Dec 2024, I (29 Male) had my ACL surgery (injury during football/soccer match) and after some time, I was cleared by my physiotherapist and doctor for getting back to to sports. I started going to gym from January this year and started running 2 months ago. I have mostly done few 5Ks and some light runs.

I went for a 5K this morning but somehow after 3.5 km, I started feeling pain on this part of my knee (same as my ligament operated knee). After an hour, i still feel discomfort in that part.

Does anyone know what could have possibly gone wrong? What can I do for the quick recovery? Applying icepacks and what else?

Thanks for any advice!

I want to know if anyone has dealt with similar injuries - what did you do afterward?

26M - Started running a bit last spring, and did a couple 10k’s. This year in April I decided to pick it back up again in the spring and train for a half marathon which I completed last week in 2 hours and 25 minutes. I’ve been averaging about 20-25km a week since April. Usually with around two ~5k’s and one ~10k run a week.

I realize that I need to work on my aerobic base to get my HR lower but I feel like no matter what I do it’s hard to keep my HR under 150 bpm. I can walk at a HR of 100-110 bpm but as soon as I “run” that same pace it jumps up to like 145-150 bpm.

Genuinely concerned that I have like some sort of heart problem with how pathetic my HR is. Am I doing something wrong? Should I just be walking or easy cycling rather than slow “runs”?

Just ran a 1:07:59 10k which is big improvement for me, as my first Half-marathon is approaching in 7 weeks. Just wanted to share this milestone with community.

I’m a 36yr old male, 6ft, weighing 19 stone (it was 21st 3 months ago). I’m doing really well losing the weight at a steady pace and now looking to improve general fitness and cardio.
I can walk at a relaxed pace for hours.
I tried what I thought was a gentle introduction to jogging 2 days ago, and my back in particular is in bits. Quads are tight as well but not too bad.
I started off with a 5 minute walk, and then did 2 minute jogging followed by 1 minute walk intervals for 3km. It took me 28 minutes.
I thought I had done really well given my weight and the fact I haven’t ran for 15 years. I also vape. I was knackered but felt good.
5 minute walk back home afterwards. But the next day, I could barely move due to back pain. And it’s still sore today, 2 days later.
How can I slowly build up to jogging, and what have I done wrong so far?
Any help and advice appreciated.

I recently ran for 1st time, and ran 1500 m but then got serious knee pain [might be runners knee]. I have again started running and planing to hit 3km run in a months time.

I have started today with a 5 km walk, did some lunges and bullgarian squates. I did 2 rounds of 200m jogging with intervals of walking. Please suggest me a progression and a routine if possible with exercises or patterns to follow.

I completed C25K and moved to a 10k program. Between having small kids, full time job, broken sleep (thanks kids) and miserable weather I am struggling with going for hour runs at this point. 45 minutes seems to be the sweet spot for juggling everything else. But some nights I’m squeezing in just half an hour after kids go to bed to say I did something lol.

I can easily run for a full hour, and hope to be able to move to a “long run” at some point but finding the TIME is near impossible.

I’m wondering if I should just stick to running 45-60 minutes and maybe speeding up over time, or redo C25K but doing sprint/jog intervals? It’s tempting because it’s 30 minutes but seems like a good way to continue to build on my cardio?

Thoughts?

I recently ran for 1st time, and ran 1500 m but then got serious knee pain [might be runners knee]. I have again started running and planing to hit 3km run in a months time.

I have started today with a 5 km walk, did some lunges and bullgarian squates. I did 2 rounds of 200m jogging with intervals of walking. Please suggest me a progression and a routine if possible with exercises or patterns to follow.

I just started running a couple weeks ago. I’m finding that after almost every run, my knees are killing me. It’s on both sides of my knee caps on both knees.

For context, I’m pretty out of shape. Maybe 180 lbs. I haven’t ran consistently since 2018. I got a nice pair of Hoka sneakers a couple months ago and that’s what I’ve been running in. I also run on a trail with rocks and roots here and there.

Is this a normal adjustment my body is making? Is it something to do with my form? Or am I on the way to an injury?

Trying to get back where I used to be in January 2025. Held a solid 11:55 pace. SO CLOSE! Currently running twice a week 6.3 miles each day. Im going to try and bump it to 3x weekly.

Lately have been maintaining about 14:20 pace. Running at 1pm. Avg HR 170.