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Distance vs speed


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hi all!


I've been finally sticking to c25k this time round and just finished week 7 today. I have some knee issues and have had to battle shin splints on several occasions throughout.


I was wondering if I'm trying to prep for a 10k that's in April (I'm setting a stretch goal of completing in under an hour - was 1 hr 36 last year with no training).


Im just curious if it's better to continue the program and move to the 10 k potion once I'm done the 5k and continue to increase time running and distance, or if I should repeat the longer run days at the end of this one until I can actually hit 5 k in the allotted time.


Week 7 I'm averaging 1.87 miles a day which isn't too close to what it should be for 25 min jogging and 10 min walking. I usually jog at about 3.4 on the treadmill.


Any advice is appreciated :)

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For what it's worth...


I was finding myself at about 7 minutes per km - doing a 5K would have been about 35:00.  My goal was 30:00.  When I finally ran my first race (3 weeks ago), I came in at around 37 minutes.  Last Sunday I ran another 5K and came in at 32:46.  (For reference, the 10K I ran 3 weeks ago came in at 1:15:38 - the day after running the 5K and walking an additional 9 miles all over Walt Disney World).


Now that I'm training for a half-marathon, I switched my profiles over to imperial units and I'm somewhere over 10 minutes/mile when I do 4/1 (4 minute jog, 1 minute walk) intervals.

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