Was due to start w7 today - but decided before run to go solo (no podcast) put 40 mins on treadmill and try 5 min warm up 30 min run and 5 min warmdown.
Little bit scared and feeling I was betraying the podcast with my own music, - set speed at 8.5kph after warm up and off I went.
Not saying it was easy - it was hard - but did it covered 5.6k inc warm up and warm down - ran whole 30 mins at 8.5kph - and I did it - beat it - and loved every minute of it!!
Now what tho - I'm gonna keep running 30 mins - but does this mean I don't graduate as not followed every week? I will update when complete 3rd 30 min run and hoping that will count!
Next aim is to get speed to 10kph and get the 5k in thirty mins - that may be a while!!!