Random Running Questions

Almost zero. So that's likely where improvement is likely to be found?

I was never particularly quick when I played sport but was hoping my endurance when running at pace would have improved by simply being fitter. I don't think I have a sub 20 minute 5km in me but I just like to set small targets to improve to keep things interesting.

Thank you for all of that, especially the info around weight. I probably don't need to worry about that too much. I used to be around 75kgs when I was hiking a lot, I'll aim to get back there.

My preference is to run 10ks and 20ks so should I focus on that and not worry too much about 5k pace? I don't do a lot of zone 4/5 work, I'm not really sure what that is!

Running is about getting exercise and feeling healthy for the most part. I won't be entering too many races/events. But naturally, if you keep trying to improve it keeps your motivation levels up.

Thank you! 🙏

What does a week of your training look like - how long, how often, what effort level? Are you following any kind of structured plan?

Ok, there's way more important things to address than adding anything like speedwork/intervals. You're falling into the trap that almost all novice runners do and doing all of your running way too hard. As a general rule of thumb: 80% of your running should be at an easy pace. "Easy" is a broad definition, but one of the simplest is that you should be able to easily hold a conversation throughout the entirety of the run.

If you're doing a 4k, 6k, and 8k this week, only the 4k should be at anything close to 5:00/k pace. The rest should be much closer to 6:00/k pace or even slower.

I would suggest looking at a structured plan to bring you up to the half-marathon. Hal Higdon's training programs are popular and straight-forward. Make sure to read the accompanying notes, don't just grab the plan and start into it. The type of runs are actually explained in detail, and you should understand the reasons behind each type of run

I'd suggest you look at the layout of the different plans here: https://www.defy.org/hacks/calendarhack/?d=2025-09-07&p=frr_5k_02&s=1&u=km

You can quickly see how the focus is different between a 5k plan and a half marathon plan in terms of structure.

Also, look here: https://vdoto2.com/Calculator for an idea of paces for the different types of runs. The wikipedia page for Daniels gives a good overview: https://en.wikipedia.org/wiki/Jack_Daniels_%28coach%29#Training_intensities of each type.

Over the past few weeks I've also spent way too much time with Google Gemini (and particularly the Deep Research). As an example, ask it about the differences between Pfitz (most of the plans I linked to) and Daniels (the calculator) training paces and tell it all about your current paces.

10k and upwards is more mileage/zone 2 steady stuff. Speedwork/anaerobic work is not really as important the longer the race.

Zone 4/5 is sharp interval work - (16 x 400 45 seconds recovery @3k pace for example),

A favorite 5k session of mine is as follows:

2 x (1k,800m,600m, 2x400m, 4 x 200m)

75 seconds jog recovery between reps. 3 min walk recovery between sets.

Keep in mind that I am a track runner so some of my advice won't be applicable to you.

That all sounds very sensible. Thank you.

I didn't expect the advice I'd get from everyone was to start running slower when I asked my initial question!

Yes, it appears I've been pushing much harder than I need to.

I do like pushing though!

Thank you for the very helpful info everyone. Much appreciated.

I might even enjoy my running a little more going forward.

Does anyone here have a cap on their weekly mileage? I’ve been following Garmin’s daily suggested workouts for Cork Marathon and it seems determined to ramp up my mileage.
I know this is the conventional wisdom more miles is better, also wisdom is to increase slowly. I’ve found I’m just feeling a bit battered since hitting 50ish miles a week and needing to take enforced rest days. I think I will aim to max out around 40 for the rest of my training block.

Sorry for the rambling question but I’m just wondering if anyone else here follows a less is more approach or has a cap to their mileage.

I'm returning from a hamstring injury and was looking to incorporate some running drills into my weekly routine

Looking for advice on recommended drills for improving my stride/efficiency - I have never done these before so we're talking the basics really - the what, when, how, how often etc.

I'm time poor when it comes to these things and I don't think I can build drills into my "hard/fast sessions" as these tend to be my longest session of the week and generally need more time commitment - Is it possible/worthwhile doing drills as a standalone half hour, add into an easy run?

If anyone has any good links that would be great!

More miles can be better although keep in mind law of diminishing returns.

Personally I cap my mileage depending on what I am training for.

When I'm training for 800m/1500m I usually do 25-30 miles a week and feel great. When I did a 5k block it was 40 miles and I struggled a lot with muscle fatigue. You might get fitter but higher risk of injury and you will feel worse off week to week

Not doing a proper warmup before a speed session will increase chance of injury compared to not doing a proper warmup.

I do drills as part of my S&C sessions - I keep easy runs easy (I might do a stride or two depending on what I have coming up), Won't do you anyharm anyhow to incorporate them into your routine whatever form that may take.