yip! i did it tonight - ran for half an hour! forget the end of that wonderful programme - i just kept going and made it.
ok so it probably isnt actually 5 kilometres: at the speed I run and with legs as dinky as mine, its probably more like 4.5K; but I can only get speedier!
now I'm going to concentrate on the long hikes (this and next saturday, and planning a weekend or two of them), and run 5K three times as week as well - woo! - feels great!