About twelve days ago, I recounted my troubles following W9R2, which I turned into a 5K in about 45 min. I had done it for R1 but the second run gave me very grotty knees and a number of signs of strain dotting about my thighs and calves apparently randomly. After a week of discomfort and occasional ouches, I tried my bike for a couple of short outings, which went reasonably well, and did a walk in parkrun territory with my family yesterday. I decided to try a run today, after the rain had stopped, intending to call a halt after 15-20 minutes, but actually completed the required 30 mins. So my assessor (me) has judged that I have graduated. I await the morning, to see what the effects have been of the latest run before deciding what to do now. I know I could do the parkrun now but I must be cautious about the knees - grotty I can cope with, but seizing up, no.
I know it has been written so many times but C25K is a wonderful thing. If it provokes a non-athletic 80+ male to find he enjoys running and wants to do more, then the NHS should sell it more prominently.