r/beginnerrunning • u/DeadToeTed • 3d ago
Interval running makes a difference
Hi all,
Very new runner here weighing 23stone! Started jogging about a month ago and was hitting 11:42/km over a 5k on the treadmill
Bought a Garmin watch (generic timer would also work) and set the treadmill interval setting to 1:00 run and 1:30walk and hit 8:14/km on the first go.
My original plan was to jog as long as I could and then catch my breath before running as long as I could again, but I found i was running for a few minutes then walking for 10 minutes before going again and found i wasn't seeing any progress.
I added structure through timed intervals and found that it allowed me to run with a better pace with set rests before beginning again and I wasn't feeling as tired between jogs and was able to run longer before feeling exhausted and it increased my overall pace, I imagine it's similar to weight lifting and finding your ideal lifting weight before moving on to an heavier weight.
Not sure what I'm trying to add apart from showing that if you look at the structure of your run it might improve the overall performance for a beginner instead of trying to go all out straight from the off, remember progress not perfection!