PS: How much extra distance should those training for a 5km add to their goal each time they run?
CS: A good way to progress is by doing a bit of what we athletes call 'fartlek' training. It sounds funny but it is really effective. We usually rotate between fast and slow paces. However, I suggest mixing running and walking.
Start at the 5km distance and rotate running and walking each kilometre. Eventually build up, run 1km and walk 500m until you are running the whole distance.
PS: Is there a specific plan you would recommend someone follows if they want to reach the specific goal of running 5km without stopping?
CS: For six weeks, run three times a week. I suggest you spread these throughout the week with a day or two in-between for recovery. For example, Tuesday, Thursday & Sunday.
Start off in week one by running for one minute, walking for one minute.
Repeat ten times for a total of 20 minutes. From here, gradually increase your run time, and reduce your rest time, until you are able to run for 25-30 minutes without stopping.
PS: What sort of terrains are best suited for running distances of 5km or more?
CS: It's best to start out on fairly flat surfaces as it also reduces risk of body strains. When you get comfortable with the distance, then bring on the hills and mountain runs (you'll feel two times stronger)!
PS: Should you eat before or after embarking on an extended run?
CS: I always eat before but ensure I don't over eat. My go to is bread with almond spread, honey and banana. I usually avoid dairy as it doesn't settle well for the longer distances.
PS: Is there an ideal BPM for music you should listen to for an extended run?
CS: I love music, podcasts and sometimes even listening to my breath. Music that is 140BPM works for me but as long as you like the tune.