Week 9, run 2. For the first time, decided to run on a treadmill as I wanted some actual measurements. Well, not very encouraging.. Started well at 8km/hr speed, but settled at about 7 km/hr. Ran ( if I can call that running at this speed) for full 30 minutes, but clocked only 3.65 km .
Feeling disappointed. I had thought should be able to cover at least 4-4.25 km, but falling significantly short. That magic 5k / 30 min looks still so far .
Appreciate any tips for increasing speed , without increasing heart rate any more ( already it was quite high at 165 -170 bpm) .