I'm probably repeating myself a bit here.. Completed C25K a couple of weeks ago or so, but at a very slow speed of 7kph. Have wanted to speed myself up. Decided to do week 1 again, but at the end add on a thirty minute run.
Well, week 1 + 30 min run completed, did have a few days pause though for my sore heels to soften up a bit, which they have.
What have i found out? Jumping from jogging 7kph for thirty minutes to 11 - 11.5 kph for week one intervals is really hard. A lot more pressure is put on your feet, ankles and knees at those speeds. I completed day 1, day 2, but day 3 was a toughie, by the time i got to the fifth interval (of eight) i dropped my running speeds down to 9.5kph. I did do my cool down walk at a 3.5% interval and 5.5kmph though.
So the purpose of this effort was to raise my speed for the thirty minute runs. I did two things differently on my thirty minute run. I took the incline from 0% to 1% and I increased the speed from 7kph to 7.5kph. I was able to feel the burn from the very modest incline increase!
Wow, it was tough, i didnt think i would make it. At around fifteen minutes in had to drop the pace back down to 7kph and 0% incline. I did that for five minutes and I felt i was able to push a bit harder again, so notched it back up to 1% and 7.5kph to the finish.
We have a speed improvement!!! Roll on week 2. 
watch out for down pours of garmins from the sky above 
A better end to week 7
Week 5 Run 1 - A Bit of a Struggle To be Honest
Speed to achieve 5k by end of weeK 9
