You should now be running with walking only to warm up and down. Start to increase your weekly mileage. Do this by lengthening one of the runs. The next week you can increase one of the other runs as well. After a few weeks you should consider making one run per week your long run - up to half as long again as the others.

Only increase distances by small amounts - the usual rule of thumb is not to increase by more than 10% per week in total distance. Increase either the long run or the shorter runs, not both in the same week. Some weeks do the same as the previous week, or even do less.

Last updated on May 4, 2007 by David Ardley