I did my first run after graduating c25k and extended it to 32 minutes running. I was thinking that I'd tack on two minutes a week (running every other day) until I can do 5k (I'm now at about 4.5 of running). Then keep doing 5k till I feel like 5k is no big deal before maaaybe pushing on to 8 or 10k using some sort of program similar to c25k. Does that sound gentle and sensible?
An extra factor is that I was diagnosed with chondromylasia patellea as a teenager, my knees have been fine other than the odd twonge and I'm hoping the slow start and being careful about how I run (I have inserts for my shoes to correct over-pronation) has built up my muscles to support my kneecaps properly. I haven't had any pain other than the odd bit when I mis-stepped off a kerb and it's not bad, what I have had is increased sensitivity in my knees between runs, as if I can feel the blood moving in them.
If I'd never had problems with my knees then I wouldn't have thought twice about anything I've felt- I'm just really enjoying running and really hoping that I'm not going to suddenly have to stop.
Ive run every other day for nine weeks and I'm not experiencing any pain (except a little and rarely), I hope I'm not storing up any problems.