I was a couch potato. I began running with the first workout from the Couch-to-5K (C25K) programme from www.coolrunning.com introduced by a friend. What started as a difficult 1 minute run / 2 minute walk in April 2012, has turned into what it is today.
I document the below so that in the future I can refer to how much I have improved.
5km - I am able to easily do a 5km below 33minutes, however only twice I have done it below 30minutes. This is the distance I will run non-stop before taking my walk-break in races.
10km - My best 10km is below 1hour 10minutes, and usually for an easy run it will be about 1hr 13mins to 1hr 20mins.
21km - I have only done this thrice, once in practise, then in Brooks Half Marathon at 2:43:44 and another at Bidor Half Maraton at 2:38:43.
Endurance - The longest I have run non-stop is for 8km which took an exact 60 minutes.
Pace - My average pace for races is about 7:30mins/km, and in shorter training session below 8km is just about 7:00mins/km.
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