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Distance or Speed? First I need to build up the stamina and endurance to run continuously for 8mins (W5D2), then 10mins (W6D2). After that I will keep track of the distance covered in: 20mins (W5D3), 22mins (W6D3), 25mins (W7D1), 28mins (W8D1), 30mins (W8D3). Once I'm comfortable running 30mins non-stop, I should aim for number of laps around the 400m stadium: 3.2km (2 miles) or 8 laps (W5D3), 3.6km (2.25 miles) or 9 laps (W6D3), 4km (2.5 miles) or 10 laps (W7D1), 4.4km (2.75 miles) or 11 laps (W8D1), 5km (3.1 miles) or 12.5 laps (W8D3). Finally, when I can run 5km non-stop, I will aim for speed or pace (6mins/km or 9:39mins/mile or 2:24mins/lap): 6.0km/h or 10mins/km or 50mins/5km, 6.5km/h or 9:14mins/km or 46:10mins/5km, 7.0km/h or 8:34mins/km or 42:50mins/5km, 7.5km/h or 8mins/km or 40mins/5km, 8.0km/h or 7:30mins/km or 37:30mins/5km, 8.5km/h or 7:04mins/km or 35:20mins/5km, 9.0km/h or 6:40mins/km or 33:20mins/5km, 9.5km/h or 6:19mins/km or 31:35mins/5km, 10km/h or 6mins/km or 30mins/5km. http://www.coolrunning.com/engine/4/4_1/96.shtml http://www.runningforfitness.org/calc/converters/convert http://forums.zenlabsfitness.com/topic/3937-distance-or-speed/#entry19112