I don't think what I do counts as running, sometimes it's barely jogging. Perhaps I have taken Laura too literally when she says a light jog / keep it steady. At the moment I don't think I could complete the runs if I did them any quicker but maybe I'm deluding myself that I'm actually doing the programme!
I have speeded up a bit, I know, as I've run the same route a few times and get to different points at the same time. I guess if I used a GPS run app I might have some more objective information!
I think (it's all approximate) that I take about 8 minutes to run (jog) three quarters of a mile., did a about mile and a half last Friday when I did the 20 min run for W5R3.