Ohhhh my calves hurt but I will keep going have 2 days off now. Right am a bit confused I listen to Laura and when she's finished have only done 2 miles!!!!!
The further into the weeks I go will I get faster so can complete the 5k (3.1 miles, I think) in the time Laura talks???
I have to keep up my mantra fit4fifty
Most of us don't run fast enough to achieve 5k for week 9, run 3 in just 30 minutes. However, I would think most people if they ran on after 30 minutes could cover the 5k distance. The programme makes us physically and mentally ready for it. For example, I graduated with a 5k parkrun and ran for 43 minutes.
The fastest 5k I have done, 15 weeks after graduation is 33 minutes but I have also done 10k several times. If you just focus on doing the run times and not about speed or distance, this will avoid you getting injured or over stretching yourself. Julie
Concentrate on the times rather than the speed, that'll come in time. Some light post-run stretches and Deep Heat is your friend for sore calves. I finished week one* yesterday followed by a swim and my calves were really sore last night, some Deep Heat and a few stretches before bed and my legs were fine this morning. You may find it beneficial to do a little light stretching before you start the warmup walk too.
*This is my second time of doing the plan after a longish break from running.
Slow and steady wins the race, happy running and good luck 
Don't worry about distance at this stage, as JoolieB says above, most people don't graduate with a 30min 5k, that's pretty fast! My first full 5k was about 36 mins but I'm down to 33 now with regular practice, everyone is different though. Just focus on finishing each week
Well done! Don't forget to stretch after running that will reduce muscle pain and the risk of injuries.
Yes, lots of stretching, massaging. (Even try a foam roller - hurts a bit but loosens up the muscles).
W2R2...
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W2R2!
