I am very pleased with myself this morning. I spent my first three weeks post graduation from C25K pootling gently along for half an hour 3 times a week, and got my distance up from 3.6k on my final week 9 run to 3.8k on 25th August. In that 3.8k my fastest k was at 7.25mins.
Today for my first 15 minute run on the magic plan, and my first attempt at speed, I used the Introduction to Intervals in the beginners section of Runkeeper. Having never tried to go faster before, I tried hard, and on the first 4minute interval I achieved 6.13m/k, and on all the fast intervals I was under 7, so I have come home feeling I have achieved something. It is a relief, after falling over on Monday, and cutting Wednesday's run short because I still had some aches and pains.
Onwards and upwards! (But I am allowed to pootle along on the next two!)