September maximum temperatures were above average to very much above average around broad areas of coastal Australia. The western half of Western Australia was particularly warm, with large areas experiencing September daytime temperatures in the top 10% of all years (decile 10).
Before you know it, you are running a 5k! But a lot of runners have a hard time making improvements after they have become comfortable with 2-3 mile runs. You want to continue to build your endurance and run a little further or longer. Maybe you even want to run a 10 miler or half marathon, but itâs daunting.
1 Running as fast as you can for a short period of time builds up your muscles and helps you gain endurance. 2  Mix up your long running sessions with sprinting days. 3  Use a stopwatch to time yourself. 4  Start by sprinting as fast as you can for a quarter mile; do this 4-6 times.