so I graduated nearly 6 weeks ago and have been running 3 times a week since. I loved the programme and I love the buzz and the feeling that lasts all day and the fact that I am fitter, but................ I have decided that I don't need goals of 5k in 30 minutes (not going to happen) or 10k (never going to happen) and I have struggled with stamina and speed podcasts, in fact I have struggled with running 30 minutes 3 times a week. But I love running 3 times a week. I run over 2 miles each time whereas I struggled with 60 seconds at the beginning. That's enough for me, no aims of park runs or further and faster. I have found what works for me at my age (65) and stage and am very happy. Thank you all for your motivation and support and hopefully I shall still contribute to others in this wonderful forum.