completed my wk 9 r 3 today, bit slower today but ran on a bit and did 5.5 k In 38 minutes, my longest run to date! After a freezing windy snowy and sunny day I did my run late in the evening mostly in to a cold wind which I actually really liked, and it also dawned on me that the normal first 5 minute gremlins have been absent for the last two runs, still took 5 mins to feel into the rhythm and breathing nicely but no voices of doubt telling me I couldn't do it. Also breathing was good and was hardly out of breath when I stopped, felt like I could have run another 5 k (but my thighs muscles wouldn't have agreed to that!) Now time to decide how to proceed, I am definitely going to keep up 3x week of at least 30 minutes, but would like to gradually up the distance to complete 6 k in around 30 mins for a triathlon in August. Have had intervals for speed suggested and also increasing distance beyond the 6k to help with overall endurance but any other advice welcome and I will be doing it gradually! Thanks for all the previous helpful supportive comments, this truly is a great forum with great members!