Well - once I'd posted on here about the interval thing I really had to try it. So off I went - it was a longer workout than I realised because it had 10 minute 'easy runs' before and after. And you know what? I absolutely loved it. On the fast intervals I hit 4mins/km - only for 30 seconds at a time obviously but it was absolutely exhilarating (and awe-inspiring to think some people can run a whole 5k at that pace!) It's rare for me to go faster than 6' pace and my 'slow' pace is more like 7'30" per km these days so going that fast was a whole new experience. Only 23 minutes running - of which 3 fast and 20 slow - and 12 minutes walking but that 3 minutes out of 35 was just so different. I loved that, most I've enjoyed a run for a while and, even better, I recovered very quickly. I think I might start that programme properly - it takes 8 weeks so I could finish it before the clocks change and the dark nights come in. Not so sure about the hills bit though ...
Indecision Gremlin Defeated: Well - once I'd... - Bridge to 10K
Indecision Gremlin Defeated
That sounds great! There is no way I can run that fast (yet!) and I’m in awe! Well done for giving it a go, and overcoming the indecision gremlin.
I was really surprised when I looked at my watch. I expect the pace will drop as the fast intervals get longer, just like C25k. I was also surprised how enjoyable it was.
That's one big step up in pace! I can usually run 5 mins/k and on the treadmill I can up it to 4 for maybe a minute, but 6 to 4 is really something. I'm doing intervals for the short runs on my way over the bridge, but as 2 sets of 5 reps of 30:20:10 secs at jog/run/sprint, "sprint" being about 50-60m in the 10 secs, "run" something like my Parkrun pace and "jog" being whatever I can manage for 30 secs after the sprint. With a couple of minutes recovery between the sets. It's much more fun and challenging than just doing another regular 4k. That said, I'm mildly broken at the moment 
but that happened on the "long" run of W5, not during a sprint when I might have expected it!
Good luck!
As I say it was only for 30 seconds at a time that I was doing that pace and I couldn’t have sustained it for longer. The sixth and final interval was a bit slower. But knowing that there are people who can run a whole 5k at that pace took my breath away. Or it would have done, had I had any breath left!
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