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We can go running! I reckon you’re a 4 min / km runner at worst.
Personally I’ve always found numeriscising running makes it harder to progress.
I like to run on feel and put numbers on later (wear a tracker but ignore it till done). From that you’ve got your baseline.
Do one for 5km
One for 10km.
And work up from there.
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In 2016 I started unstructured jogs in the summer and worked up to a 40 min 10k in Feb. This year I’m just pootling around so I’m not slow when I go for Christmas in Sydney. Much easier to take shoes than a bike!
5km around 5:10/km today so that’s better already, see how the legs feel tomorrow. Might bump it up to three runs a week - get as much autumn leaf sadness in as possible.
Quite jealous of your country runs. Might see about running around Epping forest.
dbr
I'm getting back into a bit of running after a couple of years off.
3 to 4km at a very easy pace (6:00/km) a couple of times a week sound ok? How quickly can I increase the pace / distance? Any tips on what to increase first? I only really want to run a maximum of 10km but I like going fast. No goals really, apart from general increase in speed.