I graduated from Couch to 5k just before new year and have now registered for a 10k race in October, so plenty of time to prepare. My normal running cadence is still slow - averaging around 145spm so I want to increase speed before I worry about the extra distance. I completed the 5k+ Speed podcast in a run on Thursday, which definitely felt faster than normal, but manageable in the short bursts.
This morning, I did my local ParkRun and followed some of the 5k+ Stepping Stones podcast. Having already warmed up, I jogged through the 5 minute warm-up walk and managed the 10 minutes run at 150spm and the first 5 minutes or so of the running at 155spm, but then found this too hard to keep up (let alone the increase to 160+ that comes after that), so put the track back to the start again, carried on jogging through the warm up walk and again managed the 10 minutes at 150spm and finished the run part-way through the 155spm.
I'm planning to keep up my three runs a week, having got into the habit doing Couch to 5k, but I'm not sure what to do - will probably make one of my runs the 5k+ Speed podcast, but don't know about the others as I don't feel ready for the Stepping Stones podcast yet, but don't want to keep plodding round at my current speed either.