I completed C25k last summer. Since then I ran regularly through the winter and even completed the Great Ireland Run in April (10K). But a dodgy knee in January scuppered me plus an ever so slowly increasing waistline (I got married in May and used that as an excuse for being too busy to exercise and to eat what I wanted..) meant that I have fallen out of the way of running.
Between January and June I have run probably about five times (including the 10k, which damn near killed me), and I am back to having to do intervals because I can't keep running non stop. Everything hurts when I run now; the extra 2 stone I have put on since January really do weigh me down!
But I am determined to get back in the way of it, I have signed up for a 5k fun run on the 22nd June and WILL run the whole 5k. And beyond that I am looking for another 10k race to do. Although I finished the G.I.R., my time of 1 hour 19 minutes allows a lot of room for improvement (I ran a training 10k in November in 1 hour 03 minutes).
The last few weeks have seen me out once a week.. I'm taking it very easy on my knee as it is still not quite right. My interval pattern last night was 5 min warm up, 12 minutes run, 1 min walk; 8 min run, 1 min walk; 4 min run, 1 min walk; 2 min run, 5 min cool down. I'll step it up to twice this week then 3 times next week and hopefully the last training run on Friday next week will be a full 5k run.
Best of luck everybody.