Over the summer I have got a lot slower at running. I thought it was due to the heat so I assumed I would speed up again when it cooled down. However it has been cooler recently but I have not improved in the slightest. In fact I did my worse time ever this week. I had originally aimed to try and do 5k in 30 mins and the closest I have got it 32.30 back in the beginning of June. I thought that the more I run the faster I would get but it is the opposite.
So I thought that I would try and step up to a 10k as I feel I would be better at distance rather than speed. I have seen training plans but they all require you to time it yourself. I was wondering whther there was a free podcast like the C25K which would tell me when to run and stuff which would get me up to 10k?