Yesterday my bf and I decided we wanted some intensity from our run, so we decided we would do a shorter run, but faster than usual. I've only ever done more planned intervals before, but this time we just did about a km of easy warm up (+some stops for stretching), and then began to up the pace. We ran about 2km at a fast, but not all-out pace for me, and then began to pick things up: this is where I really began to push myself! Every km we did was faster than the previous, and the final km we upped it to the point which was honestly the fastest pace I can run without sprinting!
I didn't take my phone so I was purely running from how things felt; which was also nice! The first 3km felt uncomfortable, but definitely sustainable, and then things definitely started getting harder!
Km 1: 6:00
Km 2: 5:33
Km 3: 5:23
Km 4: 5:16
Km 5: 4:27
Last 200m: 4:43
Whilst I was totally out of breath by the end, what shocked me was how fast I got my breath back - and I actually felt good! I really think my condition has become better, because during C25K or something I would be out of breath for 10+ minutes 
I then came home and foam rolled + stretched, which also helped.
Overall I really good run! I felt strong
A 3K Trot , definitely "Running on Empty" 😐
2 runs this week. Experiment with cadence
More than I planned
