Feeling pretty epic here. I made my goal of 4k, in fact 4.05k, up from 3.86 on Wed and 3.71 on Mon. So I've not only proved I can run for 30 min but also had a taster of gradually improving my pace, which I intend to keep doing for sure. 9 weeks ago I put a baggy cardigan over my tshirt and tracksuit trousers, put an old pair of converses on my feet, and went out with keys, headphones and the couch to 5k app on my phone. 27 (!) posts on here later, and 27 sessions with Laura later, I've become some kind of mini expert on how my body works when it runs. Very happy to have achieved this Thanks for all help, advice and cheering on, hope I can do the same for the next runners who come through here too.