Just? who am I kidding. I just ran for 30 minutes and it feels great. So far I have avoided the speed up at the end if you feel good option and just carried on at the same pace but I think next time I am going to go for it. I managed to run 4.85k in 30 minutes today so maybe a cheeky stepping up of the pace would get me to the 5k mark, or maybe leave me in a gasping heap.