The programme continues and 1 week after doing 20 minutes and being in a fucking state at the end of it I've moved onto 25 minutes continuous running. This one went so much better there was begging for it to be over, no burning lungs, legs are a bit sore this morning but it was all good and felt a lot easier.
3 weeks left the last of which is running for 30 minutes at a time which might not equate to 5k, but according to samsung I'm doing 10.13 minutes to a mile so pretty confident I can do it.