This time I have done just under 5km in 21:19. I was running on the road rather than in a park and there were only 2 people running rather than around 300.
Beginners do 3-4km, Mediums do 4-5km and Advanceds do 5-6km. If you want to do further, great, but it's entirely up to you.
Have a nice run!
I have completed a ParkRun in 22mins 28seconds (22:28). Don't know what ParkRun is? Follow this link: http://www.parkrun.org.uk/
I would strongly recommend a ParkRun. It is basically a 5km run around a park or a countryside area. My Personal Best or PB is 21:59. I think that you should start running fast, then slow down to a steady pace, then have a strong finish. This is mainly because a lot of people have a sprint finish and you don't want to lose a few places at the end!
Beginners should aim for anywhere between 34:00 and 26:00, Mediums around 25:59 and 21:00, and Advanceds go for 20:59 and 17:00. If you can get faster than that then keep going, you'll almost be Olympic standard!
Happy running :)
Do the same warm-up as last time, and this time go for an Easy Run. Beginners do an easy 2-mile run, mediums do an easy 3-mile run and advanced go for an easy 4-mile run. Here are some more stretches to do...
Below: Calf stretch
Below that: Touch your toes!! Calf stretch again.
Also, go for a 400metres - 600m warm-down, which, if you don't know, is basically a really slow jog for the required distance.