Set myself a running goal back in November because I realised my conditioning for rugby was kinda shit Today was the first day I did the entire thing as planned 2 minutes warm up walk 10 minutes 5mph 9 minutes 6mph 8 minutes 7mph 7 minutes 8mph 6 minutes 9mph 5 minutes 10mph 4 minutes 9mph 3 minutes 8mph 3 minutes 7mph 3 minutes 6mph 2 minutes 5mph 2 minutes cool down walk Total (excluding walking): 60 minutes, 7.15miles (11.5km) I know it's not much for some people, but it was a decently hard goal to reach for me Now that I've hit it though, I don't know what to do to change things up. Options I've considered: 1) Keep the same basic setup but increase pace. 2) Keep the same basic setup but increase time. 3) Keep the same basic setup but increase both (obviously at a slower rate than either 1 or 2). 4) Go to a more interval oriented training, where instead of ramping up and then down in speed, I do a lot of fast slow fast slow stuff. 5) Keep the exact same routine, but wake up a bit early and do it at home before going to work (It's actually what I did today). Then supplement with something else in the evenings. 6) Simulate a more game pace with a warmup jog, 30 minutes of very fast pace with occasional full out sprint bursts, 10 minute very easy, 30 minutes of very fast pace with occasional full out sprint bursts, cooldown jog/walk. Any of the first five should be easy enough to implement, but number 6 will likely have to start off less intense than described and work up from there.