Since graduating 5 weeks ago I've been running 3x30 mins each week and averaging 4.25K each run. Today I thought I'd run for 5K and see how long it would take, and I did it in 34 mins 18 seconds. It's only my second 5K (first was W9R1 and included warm up walk) so I'm quite pleased with the time.
I had very achy knees for the first couple of weeks of the programme, but it settled and I did the rest of it with no problems. But for the past 2 weeks my knees have been aching again. I'm guessing it's a combination of my speed increasing + the inclines I've been adding to my runs. I should ideally run one more week of 3x30 mins to consolidate, but I'm going to start aiming for longer distances so I can incorporate a walk/run schedule to build stamina and give my knees a break from constant running. I think I'm more suited to run for longer times/distances than faster...it takes me 20 minutes to get comfortable with the run, and then I'm raring to go! Plus I have no plans to enter any races so I don't need to specifically work on improving my speed...that's happening gradually on its own anyway the more I run.
Have a good weekend!