Leading up to my graduation run I was having huge problems with breathlessness while running and it turns out that my blood pressure had shot up. Not wanting to stop running (and while the new medication kicks in) I decided to do the distance version of C25K that is on the RunDouble app.
The first two weeks are the same but on week 3 you do distance intervals rather than time. For example run x metres then walk x metres. So regardless of how fast or slow you go you don't finish until you have done the full distance.
It has turned out to be an interesting experience especially comparing the stats between the two. When I did w4r1 timed I covered 2.31km with a pace of 9.18. The distance one I did today was 3.2km with a pace of 8.42. You can then add another km for the wu/cd.
So, the reason for this rather long blog is that for those of you who are interested in improving your distance might want to try this version.
Oh and on w9 you run 3 x 4.8km runs with a grand finale run of 5km.