This has been my Wk12.
I ran 25mins on Tuesday, all the training plans seem to have a short one like this, and it's nice to have a run that isn't going to be challenging. Then on Thursday I tried some intervals. I only managed a couple but it was a good run, I included a steeper section and even speeded up at the end - in fact I felt so comfortable that when the alarm went for 30 mins I was tempted to keep going, except that I was nearly home.
I headed out for my 'long run' this morning, planning to add two minutes again, up to 36 mins. I felt pretty good, and when I got home and measured the run I found it was just over a 5k. So now I've graduated over the distance as well
It took me 10 weeks to finish the programme, and another 3 to get to 5k - I've lost another four pounds over these three weeks, so that's 21 down. I actually look like the other runners I see now
I think if I try more intervals and build up to 40 mins at weekends my pace over 5k should improve. Still looking forward to the new podcasts though!