My last run was a week ago (whoops), so wasn't sure how I would fare on a 28 minute run.
But I set off at a slow and steady pace and just focused on keeping an even pace. My left knee started to hurt during the first five minutes, but I kept on going. "You're going so slow", the gremlins whispered in my ear, but I kept on going. I even started reciting The Man from Snowy River in my head as the poetry has a great rhythm to it that can work well with running strides. "There was movement at the station for the word had passed around..."
Coming up to 25 mins and I was getting tired and going more slowly. But with my 5 minute warmup walk (so been measuring for 30 minutes), I was a bit over 4K and wondered whether I might get to 5k before I stopped running. So I picked up the pace and managed to just get to 5K as the running part ended! So end result was 5K in 33 minutes (5 mins walking, 28 running). I might crack the 30 minute mark yet