Endurance.

Now that you’ve increased your distance and that you’re confident your bones, joints and muscles will cope you need to test your legs, heart and lungs.

Will they work at a good rate (40-60% VO2 max – or being out of breath but able to converse) for long enough.

So run your max distance again but maintain your work rate.

For me the was the big worry; I’ve not always been kind to my body so wasn’t sure it would hold out but I’m pleased with this.

Now to start increasing distance.

Check out my run on Strava: https://www.strava.com/activities/1769462628/shareable_images/map_based?hl=en-US&v=1534174625