I have just done W9R2 so I have very nearly graduated
My question is at the pace I go, my 5min warm up walk, the 30 min jogging and a slightly longer cool down walk takes me to a time of about 45 minutes to complete 5K.
I am looking to be able to jog 5K so I guess I need to knock off my warm up and cool down time when I count how long it has taken me to do 5K and purely count the running.
How is the best way to go about increasing my running distance past 30mins of running ? I think I read somewhere that you should increase your running prog by no more than 10%. I am not sure at the moment I could make myself go any faster than I do. Not sure of outside speed but jog at 7kph on a treadmill.
Would I be better to spend my time trying to go faster for 30mins so I cover 5K quicker or perhaps increase my jogging time to 33 mins next week so I have the stamina to run for longer but at a slower pace to cover 5k.
Hope that makes sense.