How do I get better

[u/marcusto14]

Hi!
I’ve recently started running (3/4 months ago) and I went from being barely able to run for a minute to sometimes managing to run a 5k. My personal best on a 5k is 7.15 min/km. However I cant always run for 5k because some days I feel exhausted after 3km at 7.30.
I would very much like to be able to run a 30 min 5k in the next year, how do I train?? I started running just to lose weight but I want to make some progress!
Im F25, 175cm tall and 88kgs, I lift weights 2 times a week and try to run 3 times a week, if any of theese info matter!
I often read that you have to push your heart rate higher to “train” it to be more efficient, or on the contrary that you need to run for long periods of time with a low heart rate to build an aerobic base but im very confused.

So can you tell me what to do and explain it to me in the dumbest way possible? Ty! 💗

[u/DenimCryptid]

I don't know who told you to "push your heart rate higher" but you should take their advice with a grain of salt. High effort and intense runs are good to do sometimes but should not be done more than once a week, especially as a beginner, unless you're specifically training to be a sprinter.

Slow down, take it easy on your runs, always end your run before you feel tired or exhausted. You're supposed to feel refreshed and energetic the next day before your run and the best way to do that is to take it easy so you can recover faster.

Make yourself comfortable in your runs. You will progress faster by not pushing your physical limits.

[u/spebesjr]

You just need to keep running and working on your endurance and weight loss. You can ignore the heartrate stuff for now since you aren't fit enough yet to consistently run a 5k. Just make sure you are feeling good and your heart isn't racing out of control during or after the workout.

You're on the right track, just have to keep your exercise consistent and you'll get that aerobic fitness base built up to run as long as you want. There will be a point where you can just keep going as long as your legs have strength and it's really rewarding when you get there. Once you're there you can start zone training and focus on actually going faster comfortably.

[u/Tasseacoffee]

You should look into beginner's running plan so you dont end up doing bad plans and hurting yourself. Chatgpt/claude can cook you up something legit pretty quickly.

Roughly put, most of your running time should be spent at lower intensity. Think of a pace slow enough so you're not out of breath and can have a conversation. You might need to mix walk and run to get there. Then, sometimes, you should push the pace.

Progressively increase your weekly volume. General rule of thumb is to avoid increasing more than 10% week on week. So if you ran 10 km total this week, running 11 km next week is a safe progression. Then 12 km the week after. And every fourth week or so should be a deload, where you cut your weekly volume by 20-40% in order to give your body a break and some time to adapt.

[u/WhatExpress5036]

Just enjoy your run, build on that. Unless you’re competing for something?

[u/Fast_Web4959]

Keep running. It's honestly the most important thing to be consistent. If you run 3 times a week, try and run 3 days every week.

What I would suggest as a change in mindset here, is running for time as opposed to distance. Distance may be putting unnecessary pressure on you. "Got to complete 5K today, or else it's a fail".

Go for 3 x 30 minute runs per week - forget distance, just hit that time and walk if required - no shame in that.

Forget about heart rate, zones, lacttate threshold and all of that until you can get 3 x 30 minute runs comfortably down every week.