Ok so I am thinking 10kph to do 5k in half hour but I find this speed is too much. I have been studying the runs today and have just completed run 1 of week five but see my third run this week is for 20 mins without a break. I just don't know if I am ready for that yet. I am currenly jogging at 7.5kph on treadmill - is that fast enough? I am definitely seeing some progression though..
How fast should I be running?: Ok so I am... - Couch to 5K
Speed is very much down to each person but for C25K you should focus on completing each run and for many of us speed was/is comparable to a tortoise or snail!!! So try to find the pace that suits you and that may mean that at the end of the programme you can run non-stop for 30 minutes but may not be 5K. That is fine because you can work on your speed later.