Posted: 13/08/2015 at 12:59
First of all well done for what you have achieved so far!
I used to run a 25min 5km and then had a baby. She is now 16 months and I've been back running since she was about 4 or months old so lets say a year. It is only the last few weeks that I have managed to run 5km in just under 30 mins so please please please do not feel disheartened. Trust me that 30min 5km is a major milestone and you will get there eventually, it's just best to do it without any injury on the way! I might suggest doing your warm up, then 30 mins of running and then run/walking up to 5km to start with increasing the run sections until you run the whole 5km. Once you have got to 5km your speed will increase over time.