I think the others have all given you great advice Phil. Speed is not the thing here.  Speed is ONLY important if you are running for a specific time. Correct pace and building endurance is more important for a distance goal. Concentrate on increasing your distance at small increments each week. So, if you're doing 1.5 miles now, try 1.6 miles on your next run. Park runs are a great idea for getting used to running 3 miles. As people have said, they have runners and walkers of all levels and it will give you a great chance to try out the 3 mile distance at a slower pace if you need to and with the psychological lift of other people around you. It's all too easy to go off to fast, because you think everybody else is, but if you can discipline yourself to run your pace and your comfortableness, then there'll still be plenty of people around you and the atmospheres, I'm told, are really good. (My nearest one is 35 miles away, so it's a bit of a trek for me...)

Someone had to Dave, you've gone a bit quiet and I need the cash for xmas.

Derek's been doing my parkrun evangelising for me... kerching!

Im with Derek... build slowly and youll find that with the endurance building your fitness and stamina will too, this will lead to quicker pace and times! Good luck

Thanks Derek,will give it a go.

Hi Phil, parkruns attract all ages and abilities and there are no age limits we have 7 year olds to 80 year olds and those inbetween, some run the full  course, some run/walk, some with dogs, some with pushchairs so don't be afraid of what you can/can't do, just go for it you will be surprised how well you do.

Thanks for your input,have signed up to local park run,however feel as tho i should be ruuning 5k before attempting to do a park run??.Found a local hill which is 1.2 miles to top and back again,should i push myself to run this,or walk/run it?.

Hi Phil, firstly get used to running distance and increasing each week by a quarter of a mile seems sensible as a starter. Don't worry about speed at the moment just get used to regular running and build up to say 3 times a week. My first 6 months of running was building up to runs of 4 miles and doing this 3 times each week, and once I was comfortable with that then I started to gradually increase the pace.

There is something nearly every runner encounters which is the first ten minutes of any run you will be panting for breath after which the body has absorbed enough oxygen and you find a regular breathing pattern emerges, some call this the toxic ten, appreciate and get over this then you will find it much easier.

I'm now over two years into running and putting in over 40 miles per week, running 6 out of the 7 days and completed this year 31 races from 5k in sub 20 minutes to half marathons in 1:38 so it can be done, just take it easy, put the basework mileage in and then incorporate speedwork.

Oh and by the way I'll get it in before Dave Johnson does, try out a parkrun if there is one nearby, always at 9am every Saturday and caters for all abilities.

Hi,

I think you'll be surprised how quickly you pick up on your distance and pace. I'm not too fast but can now do 7 miles where as 3 months ago was struggling with 3. Add on as much as  you feel comfortable with each week and from what I've heard interval and hill training can help improve your pace. Let us know how you are getting on. I would never heve believed I could run a mile so am very pleased with progress so far. Keep going.

Becs

THAT SHOULD READ  1/4 MILE A WEEK ,NOT 25M :-)