Very happy to have hit a new milestone of 9k in 55 mins after graduating last September and having started the programme just over a year ago. Can't quite believe the progress so am posting to encourage those who are at the start of the programme. I was running with my husband who is a seasoned runner, and I think it helped to follow someone to up the distance. However, he made a comment that he thinks I head off too fast and it is true my pace for the first 5k was better than the last 4k. I find it really hard to go too slowly though when starting out - especially when the sun is shining as it was yesterday :-). Also my average heart rate tends to be high (167 bpm). I use Runkeeper and am going to try and set up an interval training programme - does 20 seconds sprint + 60 mins steady pace sound about right after a 5 min warm up? Have seem some website which suggest 3 mins sprint/3 mins steady, but I don't think I could manage that. Any ideas welcome please.