Oosh! Lengthy post is lengthy but some interesting food for thought there.
I was doing 3x 30 mins a week but have dropped back to a 1 or 2 a week after being on hols so I reckon I'll start with getting back into the habit of three runs a week for a couple of weeks. Deffo need to get to grips with pacing myself. I get frustrated if I feel I'm running slowly but then push myself too early and I've found with all exercise (cycling, swimming, whateves) that it seems to take me longer than most people to warm up but once I am warmed up/in that sweet spot I can go longer than other people of similar fitness levels...
I've taken against park runs because I've got a dislike of mass sports activities but I really should give it a go before I dismiss it outright.
Also ver good approach to running to work with the walk 1st and last miles. Thanks!