hmm yea was considering amazfit bip s and gts as well... i'm using nike run club at the moment..don't really fancy strava...

Just want to ask, trying out nike run club to train....the Average pace below...is that the average pace they are recommending me to run at?

Download Running Calculator from Playstore and put in your best time eg for 10km and it will populate your paces.

ah ok thanks!

If you're starting out - which I'm assuming you are since NRC has you doing a 5k as a long run, then I would suggest following their programme. Yes they're asking you to go at that 10 minute pace per KM although that's pretty much a walking pace.

I think these calculators are great as they provide objective paces for training. But not at the beginner stage when you're still trying to get the aerobic fitness to run without taking breaks.

Also those paces are worthless unless they are used with properly designed workouts for what you're trying to achieve.

yea I'm a total beginner when it comes to running...just finished couch to 5k...so now trying out 10k hah

Congratulations! Soon those 5k runs won't be long enough for you. If you've done c25k, i think that nike run club pace might be too slow for you. Don't worry about your pace for now and just take it easy so you can enjoy your running.

Firstly, thanks Pugbunny for recommending the Running Calculator app from Playstore!

Secondly, I've read a lot of articles/blogs that emphasizes on the importance of doing Easy Runs primarily for training. Majority regarded Easy Runs as the pace where you'll be able to hold a conversation and/or talk coherently without gasping and stopping for air, while jogging. Here's my dilemma/question: I'm able to hold a constant pace of 8mins/1km steadily. But the calculator states that my Easy Run should be somewhere along the lines of 9mins to 11mins per km (I personally feel it's too slow). Should I follow my body and jog at 8min/1km, or go slower?

Thirdly, I'm a newbie in training for long run, HM (21km) specifically. For a beginner like me, should I aim more on:
(i) Quicken my pace per distance (I.e.: Reduce from say, 10mins/1km to 7mins/1km for a fixed 10km distance),
or
(ii)Increase the mileage of training as I go along? (I.e.: 10km in week 1, 12km in week 2, etc...)?


Extra remarks: I took part in 2019 Penang Bridge International Marathon HM without training , and I failed to make it in time because I cramped both of my calves and ankles at 15km mark. By the time I walked the remaining 6km to the finish line, it has already passed 5 hours

I tried Nike Training Program and Hal Higdon running plan to break 10k.
It worked for me.

Follow the plan, dilegently, it's ok to miss 1 -2 run a week.
Gotta take a look at your food intake as well.

Slow, but run well.
When you run well, you will automatically run fast.

Go to instagram and search for @runrx to improve your posture and efficiency.

What speed do you use for the speed calculator? Have you done a 5k time trial or a 10k time trial where when you finish you have nothing left in the tank? if so then that speed should be correct. If it's not an all out time then it's probably too slow. If you can talk easily at 8mins/k then that's your easy pace. I personally use the following pace calculator in conjunction with Jack Daniels' workouts.

https://runsmartproject.com/calculator/

A lot of people here say you have to run easy and that's true - but the real reason you run easy is so that you can run more. You take it easy so that you increase your mileage, take less rest days while at the same time keeping the risk of injury low. As a beginner, you should focus on building a base level of fitness - which basically means getting comfortable enough with a level of mileage. There's also nothing wrong with doing things like strides - 20second sprints followed by 1 min rest at the end of my easy runs. If you're only doing 10km a week, then in my opinion you should focus on increasing your weekly mileage. Run easily more frequently and the speed will come as you become fitter. Doing long runs and speed training is not going to help much if you need 2 or 3 days to recover from them.

Having said that, I'm still a novice with 2 years of running under my belt so I still have a lot to learn. I did 4 HMs last year, the last one being the Penang Bridge HM. I hated the traffic jams in that race but managed to finished in under 2:30 training with very little training the month before the race ( although strava tells me i did 1033km in 2019). With no races this year, my goals this year are to increase my mileage to 50km a week consistently and to go from 27min 5k to 25min and eventually get the fitness to go sub 2hrs in the HM distance.

This post has been edited by Kidicarus: Jul 28 2020, 12:22 PM

Saucony Endorphin speed
Look like very fun shoe to run in
Where to get this shoe? Is it available here now?

If I not mistaken, you can try find Saucony brand at Stadium outlet at Mid Valley.

Too far for me.
Got online?

Thanks for the tips!


I'm using the Runners Pub calculator from android app store. And I haven't done 5k or 10k time trial specifically. I'm just focusing on trying to cover as much distance I can at 1hr mark.

Also, say I'm comfortable with running at a distance of 7km per hour on weekdays basis. Then would it be wise to allocate a single-day workout (on weekend) where I run longer (10km)? I'd love to do this, but I'm afraid I'll be putting a shock to my legs with the additional 3km distance.

If you're just starting out consistency is probably the most important part about running - that means actually getting out and running. Don't worry about distance and definitely don't worry about pace. I feel for a beginner, 1 hour a day of running is actually a lot. There's no point in doing 1 hour runs if you need 2 or 3 days to recover... 30-35 mins a day is a good amount but try to increase the number of runs you do a week. A weekend long run is actually very beneficial - 20-25% of weekly mileage is about right for a long run so this can be your hour long run.

For comparison, right now my mileage is about 35-40km a week and most of my workouts are between 40-50 minutes a session and I run 5-6 times a week depending on my schedule and how I feel. It's not too much stress but at the same time good enough to feel (and measure) the improvements in my fitness.

Not sure but better try which shoe is suitable.

Ah thanks! For the record I just tried running for only 45 minutes yesterday morning. I still feel like I could keep on running a kilometer or two, but I think that should be my capped duration (for now). This leads to my next question: How long/When should I increase my daily mileage (say from 7km to 8km)? After a month of training, or, do I ramp it up depending on my body's capacity?

And also, would you encourage the use of getting a smart watch for monitoring heart rate and oxygen concentration? I've been using Strava for a while now and I don't think I can get much data out of it (apart from duration, distance and pacing for every kilometer).

When you are training, you should never feel like you have 0 left in the tank. That's for races.

Look at increasing mileage week to week rather than daily. As a rule of thumb, the generally accepted wisdom is maximum 10% a week increase - for about 3 weeks and then reduced mileage for the 4th week. I feel that is really aggressive, the most important thing is to actually really listen to your body. Your will greatly improve your cardiovascular system and your muscles when you increase your mileage, unfortunately - connective tissue such as tendons and ligaments have a slower rate of improvement and these need to become stronger to avoid injuries. This is different for everyone depending on how trained you are/how heavy etc.

I love my watch and I can't imagine running without one. Started with an apple watch for a year and a half and I'm now on a garmin FR945. You can run for half an hour and spend another half hour looking at your stats lol. Built in GPS is useful - means you can run without a phone. HR is very useful - I use it for zone training and managing intensity. I don't think oxygen concentration is a stat that smart watches measure unless you're talking about VO2max and it's all algorithm based anyway.

Anyone here joined BiiB's Restart Malaysia Challenge?

Can check with them

https://www.keypowersports.my/