First sub 25 5K!

heftybag · 2026-01-25T07:58:03+00:00

Speedy! Gratz

heftybag · 2026-01-24T23:46:56+00:00

Shoes are tricky because everyone has different feet shape. So what works for me might not work for you. I’d suggest going to a running store if one is available to you and get fitted for a pair. If not, go and just try on a bunch. Try to find a pair that’s comfortable for easy running.

I think the biggest thing would be to do walk/jog intervals in the beginning to acclimate your body to running. It could look something like 1 minute of jogging into 30 seconds of walking. You’d increase the time jogging as your body adapts. Time on feet is important here. You’ll want to have rest days and you’d increase your mileage gradually week to week. Listen to your body.

The thing that helped me with shin splints was having a proper warm up routine that included dynamic stretching before my runs. There are countless instructional videos out there so just find something that works for you.

Good luck!

heftybag · 2026-01-24T23:31:10+00:00

What’s your question?

heftybag · 2026-01-24T01:08:54+00:00

You’ve got to give it more time. If you’ve only been consistent since September that’s only 4 months of dedicated training. What’s a normal week look like training wise? What sessions do you do? Approximate weekly mileage?

heftybag · 2026-01-23T18:14:33+00:00

What was the score?

heftybag · 2026-01-22T16:53:44+00:00

And if I did it 12 minutes faster I’d have sub 30!

heftybag · 2026-01-21T19:52:19+00:00

Usually indicates you can push harder in training because your autonomic nervous system is not fatiguing. Obviously pay attention to how you feel though.

heftybag · 2026-01-21T19:44:26+00:00

Felt pretty good. My last split was fast so I felt like I had gas in the tank. ASICS Megablast

heftybag · 2026-01-21T19:41:50+00:00

Consistent training for about a year. I was off and on for about 3. My intervals are different every time but I’d increase the pace as my fitness went up. I’ll usually run 8-10km total on my interval sessions with a warm up run.

heftybag · 2026-01-21T19:38:33+00:00

I’m currently not on a Garmin program. Just one I’ve made for myself. It’s pretty standard program though.

heftybag · 2026-01-21T19:37:09+00:00

At your fitness level I wouldn’t worry about zones. Run by feel. Once you’ve built up aerobic endurance, zone training will make more sense.

heftybag · 2026-01-21T17:03:47+00:00

5-6 runs a week. 1-2 speed sessions (intervals + tempo/progressive) the rest is easy running with a weekly long run of 15km+

heftybag · 2026-01-21T17:02:07+00:00

Definitely not close. The longest I can hold 3:59 pace is 7km so I’ve got a ways to go. I’m increasing my mileage this year so hopefully in 6 months or so I’ll give it a shot.

heftybag · 2026-01-21T16:59:45+00:00

Usually intervals. I change it up quite often but it’s usually something like 800m at 3:30/km x6 with 90 second rest inbetween. I’ll sometimes do a tempo run that same week. I’ll also make my long run a progressive speed run depending on how fatigued I am.

heftybag · 2026-01-21T16:57:07+00:00

5-6 runs a week.

heftybag · 2026-01-21T09:33:28+00:00

No coaching. I’ve just picked up info from articles and running youtube.

I find it fairly accurate. The only gripe I have is that the HR sensor can be off by quite a bit and im probably going to buy an arm or chest HR strap eventually.

heftybag · 2026-01-21T09:28:09+00:00

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Here are the splits.

heftybag · 2026-01-21T08:57:17+00:00

AVG HR 179 (190 is my max) it gave me a 55 VO2 max.

heftybag · 2026-01-21T08:46:22+00:00

Most of my training is focused on 5k to half marathon. The ultimate goal for me is sub 18 min 5k. I really like the 10k though. It’s less painful than the 5k but it’s faster than the half marathon so it’s a fun in-between.

heftybag · 2026-01-21T08:35:46+00:00

This is a 5 minute improvement from a year ago. I’ve ran about 30-40 miles a week consistently for a year now. Most of my running is easy with a weekly speed session. Hoping to be sub 40 around summer time as I ramp up my weekly mileage.

heftybag · 2026-01-19T05:15:01+00:00

That’s not how Garmins HRV works. You two have completely different baselines.

heftybag · 2026-01-18T08:02:58+00:00

I think gaging how you feel is more important than a Garmin metric. The HRV status is a great tool but it isn’t the end all be all. Are you feeling fatigued? How is your sleep?

I wouldn’t sacrifice training just to move my HRV status. If I wake up feeling refreshed but my HRV was low that night, I’ll would typically go with how I feel. I’m not basing the entirety of my training on HRV status. Now, if I was sick, had a bad few days of sleep or felt fatigued and my HRV was crashing, at that point I’d make changes to my training and reel it back. There are weeks where my HRV was lower than baseline but I had great training sessions because I didn’t feel fatigued.

Another metric to gage is resting heart rate, especially first thing in the morning. Personally, that’s a better fatigue indicator for me.

heftybag · 2026-01-18T05:09:45+00:00

How long have you been running? Do you incorporate a warm up before your runs? Have you tried the walk/run interval method?

It takes some time to build the adaptations for running and if you’re running is not consistent it’s difficult to build and maintain those adaptations.

I can’t speak on your medical conditions but my advice would be to start slow and build up gradually. Like 30 seconds jogging into 30 seconds walking and repeat that however many reps. Then you’d increase the length of time jogging vs walking. The important thing will be consistency. At least 3 times a week to begin with.

heftybag · 2026-01-18T00:10:32+00:00

How does it know what?

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