Well I finally got there. After many setbacks, see previous posts, this morning's run was a good 'un (in freezing cold and feathery bits of snow) I had two aims and got em both.
1. I got the 30 minutes in and then
2. I went on for another 2:53 mins and did the 5k
I feel really good about it and I don't think its bad for a 53 year old bloke who hadn't run a step for 31 years until last October.
The challenge now is to keep it up & not get bored, I am thinking about trying a park run.