In order to do a 5K in 30 minutes, you need to run at an average speed of 10 KM/H for 30 minutes.
I am in week 3 and can confidently run at 7 KM/H for 3 minutes at a time. Still a few weeks to go until I get to week 9.
However, if I stick to 7 KM/H, I will only get 3.5 KM in 30 minutes.
The question is when do I start increasing my speed from 7 KM/H to 10 KM/H so that I can run the 5K in 30 mins?
Thanks guys and girls for your advise.