Just to prove the point to those who worry about their time during the C25K programme. In week 9, I ran about 3.49k in the final 30 minute runs..
Since I graduated I have run 6 parkruns as follows:- 1st. 41:15, 2nd. 39:46, 3rd. 38:42,
4th.38:49, 5th. 37:09, 6th (today) 35:55, with age grade 51.09%
How long I can keep improving is any ones guess but it proves that speed comes with time, pain,sweat, perseverance and support from the forum and the lovely people at Parkrun.