I went out last Thursday evening and managed a new 5K PB of 40 minutes. I'm really chuffed with this. I graduated in April 2014 and have since then been running 3 times most weeks. I'm writing about it here because I know that some folk worry as they get to the end of the programme that they are not under 30 minutes. So I really just want to say don't worry about it. Keep getting out there and having fun and your times will come down eventually. (My first full 5K took me 48 minutes). In case anyone is interested in what I think has helped:
* I use the Speed podcast about once every 2 weeks (usually when I'm pushed for time). I also use Stamina and a thing of RockMyRun that is a 45 minute 80s mix that gets progressively faster. I think that all these help
* I'm increasing my distance - up to 13k so far. I'm fairly sure this has a knock on effect on my speed at shorter distances. I do my long run once a week and try to add a kilometer on alternate weeks.
* The week before last I was on holiday (in Barcelona) and I walked a TON. My Garmin showed over 10k per day in walking. I suspect this was a factor.
I'm a woman in my late 40s with moderately arthritic knees.
happy running everyone