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@Sean: that's awesome! Soreness means your muscles are strengthening--this will improve with each run. Yay to not having pain! I agree with Azatol's looking ahead and string at the top of your head. I also think of a string pulling up on the belt loop on the back of my pants. A string at each hip/knee and heel. Great job!

When I first went through the program I was shuffling along at about 7+ minutes per KM. After my injury healed enough, I'm now averaging around 6 minutes (while jogging) per KM. I'm honestly not trying harder or anything like that - BUT - the real difference seems to be coming from my gait and posture. In other words, I'm trying SMARTER. I made it clear to my doctor (sports medicine specialist) and physical therapist that getting back to running was important to me. They analyzed how I was running and pointed out many faults that, when combined with things that literally started with a birth defect, most likely caused my injury. So it then became a task to educate me in what NOT to do. I was looking down and leaning forward with my torso too much - putting stress on my hip flexor. I wasn't standing straight so my completely undeveloped core muscles weren't doing the job they would ordinarily do. Sometimes my toes were pointed inward which caused stresses on my right knee. Throwing my shoulders back helped straighten me out as did looking UP and FORWARD instead of down. With all those corrections, I believe I'm getting more "spring" out of my arch and Achilles tendon - they're doing what they were designed to do now that I'm using them properly and I'm seeing the results in the MapMyRun stats. You may want to get checked out and see what a professional has to say.

My pace was off, also. Once you have a day where you are running less distance, try some intervals (1 min fast pace 1-2 minutes jogging or walking). This has helped me push my pace up.