I know it's late to ask being on W9R2 but is the aim of this programm to run 5K or to run for 30 minutes or the gold standard to run 5k in 30 minutes?? what's more important ??? at the moment i'm doing only 4.36 K in 30 minutes I aim to run at between 8.5 to 9kph but i know i'll have to hit 10kph hour to hit 5k in 30 minutes and at present that might well prove a bit much ....do you lovely bloggers have any thoughts as i go into my second to last run tomorrow???