Here are the details from yesterday's run:

Workout Time: 30:00 Minutes (5 minute brisk walk, 25 minute run)
Workout Distance Covered: 2.93 Miles
Workout Pace: 10:14/mile

5K Time: 32:30 (continued brisk walk at end of workout until 5K)
5K Pace: 10:28/mile

Details: This run was Day 2 of Week 7 of the Couch-to-5K Running Plan. As with all runs in the C25K plan, this one began with a 5 minute brisk walk, which I did at a 4 MPH pace. Following the walking, I ran at 6 MPH for 10 minutes, followed by 5 minutes at 6.1 MPH, 5 minutes at 6.2 MPH, 4 minutes at 6.5 MPH, and finally 30 seconds at 7 MPH, and 30 seconds at 7.5 MPH. I then walked at 4 MPH to cool down.

I intentionally slowed things down for this run, as I was just too worn out at the end of my previous two 25 minute runs. At the end of this workout, I felt very good. The final minute was hard, but not overly so. I've got one more 25 minute run in week 7, then it's on to week 8 (28 minute runs).