After all your fantastic advice last night and this morning I have just done my first 5k in 38:03 mins. I decided that night that I would go further as many of you suggested. I made sure I was completely ready and was actually quite excited. The gremlins did tells me I was going to get a stitch and would have to stop even before I started but I banished them elsewhere ( sorry if you ended up with them). The first 3 k were actually ok which is good to know that is now comfortable for me, 4 and 5 k were hard as they were over my usual 30 min run time but as I got to 4:5k I was not going to stop I fairly dragged myself the last bit but am now so so pleased to have done it. I know it's silly but I really thought something awful would happen if I went over the 30 mins and I would never want to run again but no I m still here with a big grin on my beetroot red face.