Not sure what happened today but not only did I manage to run non stop again for 28 minutes but when I looked down on my watch it was over 30 minutes. Now thinking do I do another 30 minutes rather than going back to 28 minutes and see if I can.
Woohooo so the answer for me is not to look at my watch and just listen to the music. I've slowed my pace down to 12.45 minutes per mile and felt very relaxed. thanks for your support