W8R1 28 mins just done and I learned a valuable lesson about not overdoing it. I'd always run every c25k workout at a pace that felt " natural" but this morning I had my eye on getting to 5km for the first time. So I set off like a hare (4:51/km pace) then had a minor blow-up in the second km and dropped 20 seconds off the pace for the rest of the run (and a right load of sweating, huffing and puffing). So, that hurt (a lot), and I shall go back to what feels natural rather than trying to speed it up in future. Lesson learned.
The good news is all the pain was "worth" it because I bagged my first 5km run with 5.44 km covered in 28mins at 5:10 /km pace. Oops...I think I just humble"bagged"... edit - forgot wink emoji