Hello, I accidentally started running a few weeks back & want to know more about how to get better, which I guess means faster. I'll explain. Decided to walk to work to save money & lose a few pounds. I'm currently 85kg (13st 5lb) & I'd already lost about around 1.5 to 2 stone when I thought the walk would help shed the last few pounds. I'm 35 & I quite smoking about 3 years ago & had never really thought about running, but after the walking got a bit dull I figured I'd see how we'll I could do it at a slow jog. I have a very nice 6 mile route to work but I time myself over the first 5 miles (8km) where I buy my lunch for later & walk the last mile. I've only run it about 7 or 8 times but I was measuring myself with the Runtastic iPhone app & my time have or better every run. Starting at a very beginner pace (and walking most of the way) I can now run the distance all the way at an average speed of 11.2kmph, & if I put my mind to it I could do 8km in less than 40mins, (already done it in 42.5 mins) & while I know that's not much to a lot of people hear, I'm actually quite pleased with it, with me only having run it a few times already & all. Also, oddly, I'm enjoying the running...?!?!? I realise a 5 mile / 8km route is quite a lot for a beginner to tackle twice daily (I ALWAYS walk on the way back, btw) but it's a great route which I'd like to use to my advantage & help make me fitter/a better runner so I'm learning the distance markers in my head at each 1/2km interval (...there...I said 'interval'...I have a feeling I these might come in handy...) My question is: What's a good training regime to set to help get the most out of this distance every/every other morning? Obviously if a goid training regime means only running for 3 km, I can walk the rest of the distance, so it doesn't have to be a plan that fills the entire distance everyday. Note: On the occasions where I've run two days in a row, my calfs have KILLED me for the rest of the 2nd day & all the 3rd day when I didn't run. I DO listen to my body & if my calfs ache badly then I don't run. Simple as that. I am a noob but I'm not stupid. I have a feeling the calf ache is because my body just isn't used to running so I'm not too worried about it just yet. But if it's not decreased in a few weeks I'll have a better look at it (I think it is be getting better each time though). Even with the calf ache, I can, & will, walk it without any problems.