After just missing my 35 minute target for 7km at my 1st attempt 2 days ago when I did 9 mins run + 1 min walk intervals and felt totally knackered at the end I adjusted my intervals today and set out to do 5x 6mins run + 1 min walk, though naturally I sprinted (sort-of) the last 1 minute instead of walking. Result was 7km in 34:56 - hooray!
As I wasted a few seconds in a cul-de-sac last time I am not sure that this shorter run/walk interval was really any quicker but I certainly felt a whole lot better at the end and recovered much more quickly even though I felt rougher starting out today (I was out last night). I think the shorter, faster runs and the extra minute of walk-rest makes for a more comfortable, easier & hopefully less damaging run.
One more 7km run left to do now before moving on to 8km. I may reduce the run interval even more to see what happens...
Good luck to everyone doing the London marathon tomorrow !