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5K in 30mins would require you to run at 10kmh, but I think the general advice is to run at your own pace, which will gradually improve over time anyway so I wouldn't obsess about speed

Good luck with the 20 mins, I'm sure you'll do just fine!

I went out again today and again didnt finish, I didn't even get quite as far either only managing 3 runs before I experienced shortage of breath and quite a bit of pain in my outer calf on the left, I have an issue with my achilles tendon on that side so I'm hoping that its something that will pass...

I downloaded runkeeper after reading your post, will be interesting to see how far I get on W1 R1 (second attempt!) with it today.

Thank you Joel, you are an inspiration! I hope to be writing something like this in something around 9 weeks time!

I was considering joining the gym to use their treadmills but I might just pay a one-off session in case I have the same experience as Elizabeth.

Hi guys, I got the app a couple of days ago and had a crack at W1 R1 on Tuesday. I didn't finish it all, got through the first 4 1 minute runs then walked through the next 2 then did 1 more before finishing so overall I managed 5/8. I'm 6ft tall and 21 and a half stone (300lbs/135kg) and have been p...