How should i start?

[Bardees]

I can only jog for 3 km and need 30 min to finish this distance -_-

I'm very slow and the problem is that i can only run for 300 meter so i usually prefer jogging

Should i run faster or jog farther

Because i want to work in my spead and endurance at the same time and i don't know what is the proper plan for me to start

[Buddy34 Graduate]

I would say c25k is the best plan for you reason being you work your way along the plan and endurance comes with each week then once you have completed it you can then work on your speed the thing is , is to take your time and follow the plan ie. Don't skip rest days warm ups and warm downs etc it works really well as I was never a runner and this plan is great . Hope this helps

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

C25K is the perfect way to build the stamina and endurance base from which you can work further on speed.

It is inadvisable to work on speed and increase distance in the same run.

Perhaps this guide to post C25K running healthunlocked.com/couchto5... will be useful, as it is difficult to assess precisely where you are in developing your running.

As I said,C25K would be a good starting point, as the only safe way to develop your running is with slow and steady progress, so following a plan is always recommended.

There are no quick fix shortcuts.

[SlowLoris]

Jogging is running. Concentrate on completing each stage of C25K. Go as slow as necessary to achieve this.