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Common question - Starting To Run

What's a realistic first goal for a new runner?

Running continuously for 20–30 minutes, or completing a 5K, is the goal that suits most people starting out. It's far enough to feel like a real achievement, close enough to reach in a couple of months, and it builds a foundation everything else sits on.

Notice that's a time or distance goal, not a pace goal. As a beginner, aiming for a specific finishing time tends to push you to run too hard, too soon. Get to where you can comfortably cover the distance first; speed comes later, almost for free.

A local parkrun is a great target — free, friendly, every Saturday, and full of people of every pace. Finishing your first one is a milestone worth chasing.

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