I've been thinking about this for a few weeks now, and this morning decided it's time.
I'm never going to be a fast runner if I don't start running fast. Again.
So from now one, once a week or so, I'm going to run the 5K profile on the treadmill. Every week, I have to run it faster than the week before.
This will be impossible if I'm heavier than I am right now, by the way (weight's back down after my bingey weekend, thank goodness).
Today, though, was the baseline. I deliberately didn't want to push too hard and make it harder for me in subsequent weeks. Plus, I coerced my workout partner to do it too, and she doesn't run very much yet, so I knew I'd be on the treadmill for 45 minutes or so anyway.
So, 28:03. Not horrible for a hilly profile where I didn't bother to run very fast until the last kilometer.
Next week, though...drop a minute? We'll see.
(And just so we don't forget, my non-runner friend who I'm training to be a runner did 46:09.)