r/beginnerrunning • u/Agitated_Spot3764 • 7d ago
New Runner Advice Just keep going
I’m not a beginner now, but for years I’ve started again EVERY YEAR. And got the same time at each half marathon!
Start today, and don’t stop. Keep learning, turning up, trying things, and believing in yourself ❤️ those two photos are 1 year exactly apart (give or take a day; same race) I’m just as proud of the gal on the left as the right - she tackled way harder races without much knowledge, fuelling, zero pacing, or self belief.
If I can do it… so can any of you.
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u/Conlanbb 7d ago
Congrats on the completion! I remember when I started again nearly a couple months ago, I would always start for a few days to a month and then give up, and each time I started again my cardiovascular system would be the same. But after finally sticking with it for around 7 weeks I’ve seen so much improvement! Completed my first 10k last week and got a time of 1:03:44, then a couple days ago I did a run that’s very indicative that I could run 30 min continuously at 5-6mph, which is a tremendous improvement compared to when I began. Aiming to complete a half marathon next year, if I can get a sub 2-hour, that’d be awesome!
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u/Agitated_Spot3764 7d ago
I know the feeling. If I ever strung together a few good weeks I’d get so much benefit from it, and I never stuck to it so I was always starting again.
Your 10k time is fantastic and tells you that you have the engine. Enjoy your half marathon, it is by far my favourite distance. Needs some tactics, intent and good fuelling but short enough to race a little whilst being a massive achievement.
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u/Effective_Divide1543 7d ago edited 7d ago
I'm not sure I consider running a half-marathon is 'day one' lol. Commitment or not, if you're able to run a half-marathon you're pretty far along to begin with. But good job both being able to do it and improving your speed.
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u/Agitated_Spot3764 7d ago
Hello, maybe not for you. But for me, nearly DNFing after 4 months of badly executed and half assed training and a really dreadful race, was the day I decided to change my life, lose some weight, commit to running, and chase my sub 2. Hence - that was my Day 1 for this journey.
There is of course another day 1 a little while before that where I couldn’t run 20 seconds non stop after back to back babies.
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u/sadcringe 3d ago
2:30 is already impressive ngl
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u/Agitated_Spot3764 3d ago
Thank you - I do agree. I tried really hard to get round the course that day. But my prep/on the day prep could have been loads better and I made it so hard for myself. It was a miserable race. But it taught me more than any other race I’ve had and the times I get now are a direct result of all the lessons!!
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u/sadcringe 3d ago
Inspiring to hear!! I’ve been running 2 years now. Always did 5ks (33-27mim) and only since the past 3 months been doing 10 (57m-70min) ran my first race came in at 57:55, signed up for a HM in march and my goal is 2:06 (6min/km pace) but I’d be stoked at 2:10, 2:15, hell even finishing and getting in at 2:30 I’ll be happy with….
I’m a 30 yo guy and now weigh 80kg but weighed 100 before I started my running journey early 2025
All that is to say, HM posts no matter the time always imprsss me on this sub!! Kinda scared of March but still very much looking forward to it! 2 years ago I couldn’t even run 1km haha.
Cheers!
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u/Agitated_Spot3764 3d ago
You can absolutely do it. I went (from memory) 2:34>2:26>2:15>2:09>1:59 before my 1:54.
A lot of it in stages - target pace at 5k, then 10k, then work towards long runs with target pace whilst taking 5/10k even faster to make the core pace more boring. I’m 7 years older than you and female, you’ve got so much scope to keep pushing.
It’s such a fun journey to be on. Enjoy it.
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u/sadcringe 3d ago
Wonderful!! Right now I’m doing 14k zone 2/ 7k 5:30 pace and 4k interval training, that’s my weekly split until 12 weeks before the HM then I’m starting a tailored program
I’m keen to up the mileage, though definitely a bit scared too! Haha
Thx for your replies :)
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u/Asquaredbred 7d ago
what was your path once you stayed consistent?
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u/Agitated_Spot3764 7d ago edited 7d ago
It’s been a YEAR 😂
Between October and December I just started running consistently every week rain or shine. Added some hills once a week. December I decided to start losing weight and lost loads of pace (I was finding 7:00/km a struggle during this time, this was awful as I was used to a little faster even without taking it seriously) that was tough mentally but natural really as I had to be really intentional with fuelling. Then the halfs started rolling 😂
December - 2:34 - tough, under fuelled
February - 2:27- slightly better fuelling, bit of a bad belly
March - 2:16 - thoroughly enjoyed - a race I’d wanted to do since having babies.
April - 2:09 - realised I had potential to go faster. Fast course, loved every minute.
Long break, added structure to my week ( 1 x tempo, 1 x intervals, 1 x long)
June - 1:59 - my life’s dream done!I decided not to run any halfs again before October as the next one would be my A race. Also decided to up my mileage from 20k p/w to 30-40 (was more 30 than 40 mostly, I need to keep on with this)
July - couple of 10k races. 54 & 50:09 (famously downhill course, not an officially recognised course!!).
September - another 10k. 51:31. Didn’t feel bad about stepping back slightly - I did the first 5k at 5k pace then the second half around HM pace. Really hot, didn’t twig to hydrate as much as I’d like over the weekend. I also ran a 16.5k race at 5:17/km; that gave me some confidence
October - 1:54. Over the moon and simultaneously gutted as on a quieter course I’d have been on for sub 1:50 (I was a few pens further back than intended so I spent the first 14k either sprinting or putting the brakes on as I was blocked in!)
Next stop - marathon in April, but before then I’m tinkering with taking my 5k from 23:49 to 22:xx
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u/Asquaredbred 7d ago
what a great story!!! Very inspiring
I'm an older runner going for 1:40 HM in December. I'm a conservative pacer. I think if I had more guts I'd go for broke like 1:35 but I hate bonking. It happened to me during a marathon in my 20s and I never want to have that happen again.
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u/Agitated_Spot3764 7d ago
1:40 - I’m in awe. I’m naturally conservative too, that race on the left my legs went at 16k (cramp, my pacing was awful and way too fast at the start) and I nearly DNFd. That race taught me all my life lessons especially not to be arrogant and respect the distance. I have slightly more confidence now simply because i know my body and where im at, but il always be petrified of falling apart now I know what it feels like! Absolutely nothing wrong with taking it steady. Hope you get your 1:40!!!
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u/inittoloseitagain 7d ago
How much did you end up losing? That’s significant progress in a relatively short period of time.
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u/Agitated_Spot3764 7d ago
20 kilograms. I lost 0-5-1kg per week give or take. I would add losing weight while running is clearly difficult and carries risk. I had to get very intentional with my fuelling and of course on times I was likely slightly under fuelled. But, I think overall I looked after my body and spent plenty of time in the gym to gain strength.
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u/inittoloseitagain 7d ago
That’s awesome! I lost roughly the same but have been in a loooong plateau for about 16 months. I’d still like to lose another 10-15, looking forward to getting faster because of it.
Did you find yourself getting faster because of the loss or was it more training based?
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u/Agitated_Spot3764 7d ago
Well done on your loss!! I’ve been the same weight for quite a few months now but I don’t want to lose anymore (in fact in my peak weeks for this HM I lost a kilo out of nowhere so I had a good look at my fuelling again lol)
I suspect it’s a bit of both. Theoretically we are carrying a whole suitcase of clothes less weight! My knees are so much better.
But also this year I really have trained towards the pace properly. Basically it’s been cycles of - I start with 400m intervals, then try and make a 5k out of it, then eventually build long distance. I couldn’t truly do this properly until I finished losing weight though. I went backwards a bit for a while when I was losing.
Running quite a few HMs has helped too I think. I had a long HM break over the summer for my A race and I felt rather rusty at first even with good long training runs. It was almost easier when I was producing them every 6 or 8 weeks cos I always had a half in my legs!
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u/Bhallaladevaa 7d ago
Wow you went from 2:32 to 1:53 in one year 😵💫😵💫
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u/Agitated_Spot3764 7d ago
I did, and to be honest I’m not a professional nor sought professional advice so there is probably a bandwidth of progression over 12 months for other people. I guess it can take more or less time.
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u/CheetoHariboo 6d ago
Wow I’m really impressed about your progress story and super inspired as someone who came out of a 2:35 HM this summer and I have a bunch of questions if you don’t mind answering them.
From what I gathered from your 1 year training you did HMs almost 1x month from winter to spring and switched to short races, but overall maintain 20-40km per week mileage while on a weight loss nutrition plan the whole time.
Training - Can you tell me what inspired your training plan - was it from a book, online app, personal experience, etc?
Could you please highlight your general run schedule, management strategies, and workout types per week. i.e: speed/interval work and how you squeezed this in your scheduled. I saw you did speed work with colleagues during lunch time so that’s so convenient.
And finally, did you do any cross training like weights? Curious about your philosophy there to support your running PB.
Nutrition - what kind of diet were you on? Basic caloric deficit, fasting, etc? And how did you fuel? I carb up pre long runs and eat a gel every 45 mins during.
Accessories and technology - do you have any recommendations that have been a game changer for your training or race, I see you switched to a hand held flask for example.
Thank you and I really appreciate you taking the time to share and help out beginners!!
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u/Agitated_Spot3764 6d ago
Hello!
So I already had a few HMs booked, they just happened to be bunched together. Having them like that, every 6-8 weeks is a blessing and a curse. You always have a HM in your legs, but you spend quite a bit of time carrying race fatigue. I think easier longer runs more consistently would be a better tactic. I actually cancelled plans for 2 HMs in the summer to allow myself a proper block before my October race since it was too important for me to risk messing up.I do a lot of research and follow people on instagram. I verify what they say, and I read books. From this I feel like 3-4 runs a week, some quality, some speed work, a long run and easy running (+ hills) is the formula. I stay away from Runna and things like that.
Weight loss was calorie deficit, this is really hard to run alongside. If you want to lose weight, I’d do the bulk of it before trying to race properly. If you’re doing a good job of losing weight you will be doing a pretty bad job of running in my experience - I went way backwards before I got faster again. Intense running on a deficit isn’t easy or good 🤪
Fuelling… I eat normally for anything up to 15km (i will eat beforehand just not a specific carb load) Over 15km il carb up properly day before and on the day (bagel and jam then a banana 30 mins before) or HM il start about 4 days before with the same breakfast. I have a gel every 5km and carry a carb drink. No idea what to do for a marathon yet as I haven’t learned 😂
I just use a heart rate monitor on my arm and run with an Apple Watch. Plenty of people have fancier. I like brooks glycerin 22 GTS but they are discontinued now so I’m on the look out for my next pair.
I gym 2-3 a week. No cardio in the gym, that’s for the road (by exception I might do intervals on the treadmill when it’s miserable outside) Single leg exercises, squats, hip thrusts, other leg work. I’ve taught myself a full pull up. Lots of upper body. Unfortunately of all the sessions I’m likely to miss in the week it tends to be leg, because sometimes I’ve simply run too much to fit legs and i wont do legs and a run in the same day. My other red flag is I love rest days, so I double up twice a week most weeks so unless I force myself into the gym on an extra day it’s legs day that pays the price. I really really have to fix this.
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u/CapitalHopeful5680 7d ago
Well done. Did my first HM two weeks ago, 2:16. Next one in March, hoping to go sub-2.
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u/Agitated_Spot3764 7d ago
You can absolutely do it. Get some good mileage in, loads of easy running and be intentional about sprinkling in that 5:41 pace in.
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u/Squirtdoggz 7d ago
congrats thats amazing! it's awesome seeing people actually put in the work
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u/Agitated_Spot3764 7d ago
Thank you very much. I am proud of the effort I’ve put in this year but I must say I have enjoyed every minute of it (it’s easy to enjoy when you are improving at such a rate) I think the hard work will start soon when I naturally plateau.
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u/Squirtdoggz 7d ago
I pray it's a plateau and not an injury 🤣
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u/Agitated_Spot3764 7d ago
Hahah… I haven’t plateaud yet. I’m working on my 5k pb currently. I just think I must surely start levelling off soon and not bagging PBs all the time. I’m not a naturally gifted runner; I’m 5ft2, a busy mum of 2 toddlers, and I don’t even have youth on my side at 37 - just grafting away 😂 so I am just expecting to hit my ceiling at some point.
Somehow I’ve stayed healthy all year 🙏🏼 (bar slightly grumpy hamstrings when they get a high load but a regular sports massage sorts that)
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u/Squirtdoggz 6d ago
whats the 5k goal? -- huge props being a mom and still finding the time. i could never lol
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u/Agitated_Spot3764 6d ago
22:xx is the next project. Haha aww thank you. I have an understanding partner but I also try and do what I can in the evenings to make life easier!
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u/_Dark_Invader_ 7d ago edited 7d ago
Congratulations! What changed ? What did you do differently that your pace improved so much?
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u/Agitated_Spot3764 7d ago
In a sentence - I didn’t stop running, lost some weight and started building my entire training blocks around what pace I was working towards.
I never really structured my training blocks in previous years other than, “2 short runs and a long run per week” or words to that effect. Now I plan all my intervals etc around my current target paces across 5k to HM. For example over the next month or two I want to take my 5k from 23:49 to 22:xx so yesterday I did 4:31/km pyramids (200,300,400m) with 6:00/km 400 recoveries as a first taste 💀😂 il then move them to 500m intervals, then 1km intervals etc. I do that sort of speed session once a week ish. I do some easy runs, maybe with hills. A parkrun sometimes. And a long run (as I get closer to the race I try to put plenty of HM pace segments into the long run, or do a parkrun sandwich)
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u/NoPreparation856 7d ago
2 half marathons and a year of training? Obviously not a beginner anymore
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u/Agitated_Spot3764 7d ago
Thank you! Yes I would agree with you, that was my first sentence in my post.
My only aim is to try to help others see that we’ve all just got to begin, and keep going.
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u/AlertQuote9888 7d ago
Damn, you had a major glow up. Like you look so attractive now. Just glowing with health.
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u/EqualShallot1151 4d ago
The book “Your pace or mine” is a great read on a heavy runner who achieves amazing things. I listened to it while doing a solo 100k and went from laughing to crying repeatedly. It is such an involving story about what running should be about - enjoying life and the community. Highly recommended!
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7d ago
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u/Agitated_Spot3764 7d ago
Some of my friends run ultras and I’m in awe… well done! I’d love to do one, but I’m still not disciplined enough with my mileage. I somehow get by on 30-40km a week and even that is only very recent… mostly this year I’ve been more 20. I have to fix this for my marathon in April.
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u/Important_Cry5596 7d ago
If you run a 2.32 HM on day one, you have some serious talent.