Thought I would go for a run around the streets this morning and not on a treadmill down the gym. Did the 5min warm up walk as drilled into me and set off, thought blimey I, m going well. At least on a treadmill you can easily regulate your pace, turned out I was moving a whole lot faster than I normally do. Still no pain no gain so I keep it up for a short while and then settled in. All in all a good run, ran 4.25k covered in 31mins, plus the warm up, cool down either end. Need to tweak the run a bit to cover 5k but slowly slowly and it will happen.