Advice: distance or speed

Work on one will compliment the other. At this stage it is just important to get out running regularly.

Personally I would consolidate the %k for a few months first - this will improve both speed and stamina.

Personally, I went straight on to a 5k-10K training plan that has a very similar schedule to the NHS C25K, based around time increases rather than distance increases. It also has one interval session a week built into it. It suits me very well.

I would leave speed work and get stronger through running that bit further each time

However,having said that the C25k+ podcasts are top notch in my opinion and if you work through those you will see an Improvement in your fitness. You have to get stronger to get faster. Eating healthily and getting plenty of sleep too. It's all good 🙂

I still run these podcasts as they crop up on my MP3 player as they are so good. They get you moving! There are some really slow bits for leg building.

The gradual job of slowly increasing run distance is good fun as long as you go steady! 🙂

Congrats on your graduation! Four runs a week that's what I call discipline! Variety is the spice of life, so why not do both? One run to work on speed (audio fuel do good podcasts), one to work on distance and endurance, and intersperse with two 'normal' 5K runs?

Laura is lovely. What a gal. Without whom. ......... 😃

The 10% rule states that if you increase one run per week, then that increase should be no more than 10% of your total weekly distance. It is a guide, but sticking to it will keep injury risk minimal.

I did do a post on this a couple of years ago. healthunlocked.com/couchto5...

I agree with misswobble . sound advice.... worked for me