Ok so after my failed attempt yesterday I really managed to focus today and stay positive so am chuffed that I managed to do 32 minutes. I started with my warm up and seconds into starting my run realised I had the wrong sports bra on! So hopped off and changed very quickly, started the treadmill from start again so I could see my exact time. So, 32 minutes got me to 4k. Decided I am going to work on getting to the 5k (extra 5 minutes maybe?) first before trying to increase the speed as I think that's what went wrong yesterday.