Hi Anne,

If I was you I would stay with the same distance for a couple of weeks but for say every third run just increase the speed slightly. This has two effects, one it gets you used to constant running at that distance and secondly the faster session just pushes the cardio a little bit more so you will begin to find it easier when you drop down to the normal paced run.

Once you get used to that increase the miles by about 10% and do the same again, that should start to get some structure in your running and in time you can then, if you wish start to work out a complex schedule based on what you want to acheive.

Great stuff, well done and also that's a thumbs up for running clubs then (in particular yours so give them a name check if you like), As I think most of us have been saying.

Well done Liz!

As Derek said earlier, it's generally accepted that you should raise your long run mileage by no more than 10% per week, however I'd say don't worry too much about increasing the distance. Better, I think, to work on increasing the run to walk ratio (maybe even reducing mileage to do so), and above all enjoy it whatever you do!

Now I may be accused of contradicting myself here, but I'm going to say yes - running clubs are great for all levels, from international competitors to absolute beginners, despite the fact that my running has come on in leaps and bounds since I left my club!

I can second that, Dave tends to leap and bound like a kangaroo when he races I always have trouble trying to keep up with him.

I must have my gait checked...

Hi Liz,

i'm with Dave 'Kangaroo' Johnson on this don't get so hung up on milage, mix it up a bit, run shorter but all the way, or maybe at a faster pace. It all gets you fitter and soon you'll be able to run as far as you want (or have the time and inclination to do).

Good work, Liz - well done!

Excellent Liz, well done.

Many of us gripe about slower runners/walkers starting too far forward and causing jams, but it takes a lot of experience to get it just right - ahead of the jam-makers without becoming one!

So, what's next?!