Now that I am a 5K graduate, I want to think of another challenge. These days I do Park Runs whenever I can but never done my 5K under 30 minutes even though that was my aim when I was running my 9th week. My PB had been 31 minutes and 2 Seconds, that was when I ran on my own, and was just once! I am doing Speed and Stamina podcasts when I feel like, to increase my speed but try to run 5K every day for 3 days a week including the Saturday Park Run. I 'accidently' did a 10K recently and finished it in 1 hour and 14 minutes. I did not plan to do it, just felt I needed to do it at the time I did it! I rather train for a 10K gradually, like I did for the 5K-'structured programme' as Laura says. Could you please suggest the best podcast/s, maybe the one that you do so that I also can start and run 10K gradually? Many thanks!