I am starting week 7, so no, I haven't graduated yet. But at the end of week 6, I felt good and was able to run both the 25 minute run, and the full 5 minute cool-down, for a total of 30 minutes. I could have kept going even then, but didn't want to hurt myself in my exuberance.
Here's my challenge: in 30 minutes, I managed a blindingly fast 3km. At that pace, I am looking at nearly an hour for 5K. My partner can literally walk alongside me. I am not looking to win races, but I do want to improve my speed so I will be able to run 5K in 30-35 minutes, or even 40 minutes.
The program is simply fantastic at getting me out there and moving. But I haven't encountered much info telling me how to run even a little bit faster. Any suggestions? Any good links?