Hi
Did the programme a year ago and have just managed 35 minute 5k but well tired and well over the recommended heart rate (the treadmill told me to stop/get off).
Ok knocking on 65 so am I a bit ambitious? Should I maybe just run as fast as I can for 30 minutes? Or mix up a 30 minute one day and 5k on another day?
Have a look at the FAQ posts - there is a guide to post grad running there. Its the old speed vs distance dilemma; familiar to many of us. I would think about what you want to achieve are you aiming to go further or do you want to shave time off your run? There are different strategies for each of these options. Exciting! 
Do you want to run further or faster? I think further has made me a little faster but I've got no plans for a 30 min 5k. I'm thinking pace is not my thing. I cant run 5k in 35 mins so well done! 😁
Find a plan that suits you and you can lower the time. The age gradings that parkrun uses are not massively different for each 5 year grouping, and they’re based on world records at different ages. The 20 years from 45 to 65 make about 2 minutes difference at world level.
For anyone interested these are the tables. runscore.com/Alan/AgeGrade....
I’d be very happy with your time/distance. I’m slow as anything (can’t even break 30 minutes for 4k at the moment 🐌), but my new strategy is not to pay much attention to times, but lengthen one run per week, which in turn is meant to help with speed over time.
Enjoy your running no matter how you approach it! 😀
Another run another 5K
Consolidation run 2 --- and on to 5k😀
Running too fast!!!!!
Still running. Just done 5k!!
