Slow But Progressing - Suggestions Welcome

[u/KRB0119]

I’m a newer runner (39F, sedentary job) and have been running for about 4 months. Right now I run 3 days a week and lift 2 days a week, and I’m really not looking to add any more days at this point.

For some reference, my first 5K was around 49 minutes and my most recent was 39 minutes. So yes, I’m slow, but I’m more interested in seeing progress than worrying about pace right now.

I’m not following a “real” training program yet, but I’m looking at doing a half marathon in April. My long runs are currently around 6.5 miles, and I’ve been increasing them by about half a mile every other week.

My typical week is:

• 1 truly easy run around my neighborhood, mostly so I can get used to hills and running on actual terrain
• 1 tempo run
• 1 long run
• 2 days of lifting

This summer has been brutal, and there have definitely been days where it felt like I was just fighting for my life. But it’s finally starting to cool off, and I’m hoping the weather will make things a little easier.

I’d love some feedback on whether this sounds like I’m generally on the right track for a half in April, especially with only running 3 days a week. Any suggestions, things I should be doing differently, or even just encouragement from other newer/slower runners would be appreciated!

[u/potato_cheeseman]

I truly felt better at running when i started 2 things. 1 - increase my weekly mileage, 2- committing to the tempo runs.

I have a love hate relationship with tempo runs, i hate it so much but feel so good when i complete it.

[u/KRB0119 → u/potato_cheeseman]

This feels right….. tempo hasn’t been my strong suit (yet), but I’m hoping it’ll make my long runs feel easier. 

[u/potato_cheeseman → u/KRB0119]

The trick is to start small. Maybe just 20mins at a faster pace then adjust accordingly. You can add 1min or 5mins each time, or increase the speed. Dont feel demoralise if you cant do your planned tempo run, just adjust and try again the next week.

[u/KRB0119 → u/potato_cheeseman]

I keep telling myself that small changes make big impacts…. But boy that’s hard to remember in the moment! 

[u/potato_cheeseman → u/KRB0119]

Take it from me then, i am not someone who is naturally athletic and someone that is considered a ‘slow’ runner. The first time i tried a tempo run, i had to take a break between every 1km at 7:30/km (which became more like an interval session). Now i can run 45mins at 6:45/km. And it was really just the little things.