Which program should I use ?

[torun10k]

Hi again,

Started program yesterday, was really good to be running again (took it nice and easy). did the streches today.. everything is progressing well so far.

Just a quick question, day 4 says to run 5k at a pace 30 secs slower than last 5k. does that mean 30 secs slower per K (i.e if I run each k in 6mins then I should do each K in 6m.30s)or 30 secs slower overall (i.e if it took me 30mins to run 5 k then I sould run it in 30m30secs)?

Thanks
torun10k