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I've just started running and am aiming to do a 10k in 12 weeks time. I have a training plan and to start with it's 3.2k in 30mins. I'm doing the 3.2k in about 23mins. My question is basically should I:
1. run for the full 30mins and run further than 3.2k
2. run just the 3.2k and take less than the 30mins
3. run slower and do exactly 3.2k in 30mins
and will the same principle apply as the distances increase?
Any help appreciated.