It depends on what your goals are joker, I would assume you dont want to run marathons, you just want to keep bodyfat down, and keep your cardio vascular endurance up correct?

If thats your overall goal, then I would say doing something like what 0311 suggested would be good. going out everytime and trying to go a little bit further, will eventually result in you running for 3hrs every other day, and I dont think thats really what your looking for. so increase intensity/speed, once your comfortable with your overall distance. if that makes sense.

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