I fancied a change from our normal 5km runs so browsed the NRC app last night and decided on 'In Control', 28 minutes of intervals with Coach Sally McRae (sorry Coach B!).
It starts with a 6 minute warm up, followed by 1 minute at mile pace, 3 minutes at 5k pace, 5 minutes at 10k pace and 7 minutes at easy pace, so you get slower as you progress. Interesting!
I wanted to be sure that the first fast interval was done on the forgiving boardwalk path rather than the hard road, so we actually warmed up for quite a bit longer than 6 minutes, probably closer to 10. Stopped and stretched then set off as fast as I could. Impressed myself but don't think I could keep it up for a mile. Having started out quick it was quite difficult to slow down and once again the 5 and 10 intervals were quicker than I could keep up for those distances but hey ho it felt good.
The final interval took us back to the car park where we started out from....which just happens to be quite near a McDonalds. Guess who had an Egg McMuffin for her breakfast? Well, I am supposed to be on holiday 😂