I graduated last weekend, running just over 4K in the 30 mins. Had a couple of similar runs during the week, doing what I've always done, trying to speed up a little bit each time to increase the distance covered in 30 minutes. Today I tried a different strategy, and set out REALLY slowly, with the intention of being out longer, and even walking some if need be. I ended up running the whole 5k, but at times I think I could have walked faster, but I did fo the whole 5k. I wouldn't have time to do that during the week, but I could manage a longer, slower run each weekend. It was nice to try a different route as well, because until now I have generally done the same route every time.