The 5K race (like the Wells Fun Run) is not a sprint, and so the objective is for your muscles to get all the oxygen they need from the air you breathe as you run. Consequently, much of this training programme is designed to get your heart, lungs and circulatory system used to delivering oxygen to the muscles effectively. Of course, there has been some faster running as well, and it may have taken a few weeks for the muscles themselves to get used to the new regime. But in general, how fast should you run during 'normal' training? Clearly if you're not out of breath when you finish then you're not going fast enough, but conversely if you cannot hold a conversation (in complete sentences!) whilst running then you're going too fast. If you do go too fast then your legs will feel 'heavy' - this is the effect of lactic acid building up around your muscles because they are not getting enough oxygen. Slow down! Listen to your body!

Day 1: Jog for 10 minutes, walk 2 minutes (twice)
Day 2: Rest
Day 3: Walk/jog for 30 minutes (jogging as much as you feel comfortable)
Day 4: Rest
Day 5: Jog for 9 minutes, walk 1 minutes (3 times)
Day 6: Repeat day 1
Day 7: Rest