I would suggest cycling between 2.5 up to 3.5, maybe even upping it to 4 miles after a while. It sounds like you are ready for the challenge of more distance. Do the shorter distance after doing the longest one of your week.
When I train for endurance distances like a half marathon, a week might go like this... Monday 3 miles, Tuesday cross-train, Wednesday 4 miles, Thursday 3 miles, Friday rest or easy cross-train, Saturday 5 miles, Sunday rest. So you can see how I cycle through shorter, medium and longer distances. As I increase in mileage, about every other week or so, instead of adding distance, I actually drop back and then bump it back up.
You can always do repeats of week 4 & week 5 of the training program if that would be easier.
Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader
I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller
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