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Hi I am loking for some advice.
I began running 5 months ago with a C25K app which I manged to complete in May and I am currently running 4 miles in about 36-37 mins. I get out 3 nights per week. I want to increase my distance so I can do 10k regularly but seem stuck at the 4 mile distance and am unsure how to increase distance. Should I increase length of all runs or just 1 per week and stick at 4 miles for the other 2. What would be a normal timeframe to achieve a 10k distance. Help needed..