I have now completed three of these runs with the faster bpm. It's not been easy for me and I had only completed 4.5K in the 30'. But today I decided to go for it and have completed my first 5K in 33.22'. Not fast but successful. If I can do this I believe anyone can. Thanks for the tons of encouragement both to me and the posts I've read to and about others. Best wishes to everyone out there. Parkrun for me on Saturday now.