Well thats plenty too fast for me, to cover 4.44km in 30 mins is an average(ish) pace of 9kph and with only 9 mins of running on W2D2 thats a lot further than I went at that stage.. Way to go !!

You're still running faster than I can ever go. My PR for 5k is 34 minutes.

If you have a smart phone, try the Google My Tracks app. It's free and has really neat features.

I read it a little different...

• Total time 30 mins
• Warm up and down was 10 mins @ 7.2 kph = 1.2 km  ( 8:20 pace per km )
• 20 mins run & walk = 3 km.. Out of that 11 mins is walking @ 7.2kph = 1.32km so the run must be 3km less the1.32km  = 1.68km
• Now if it took you 9 mins to run 1.68km you were running at 11.2 kph which is 5:21 pace per km
  

5 mins warm up @ 7.2 kph = 0.6km

11 mins walk @ 7.2 kph = 1.32km

9 mins run @ 11.2 kph = 1.68km

5 mins cool down @ 7.2 kph = 0.6km

total time 5+11+9+5 = 30 mins

total distance 0.6+1.32+1.68+0.6 = 4.2km

Its still pretty fast though.. I am at week six and just about cover as much ground as you did in week 2.. My walk is 6kph and my run is 10kph so either (a) you are quick or (b) your time/distances are off ..

Cheers and keep it up..