I completed C25K a while back but have been trying to get to 5K. I started off at just under 4K. After a few weeks i managed to get to 4.3K. I then decided to try the C25K+ podcasts. After a couple of weeks i found that i was running slower and not getting as far in the 30mins. So i think i will go back to just running to my music and see how i go for a while again.