Having recently completed the programme I've been trying to decide where to go from here. Do I go for speed or distance? On my last run I decided to uprate the distance slightly and went for 15 minutes running, 1 minute walking repeated 3 times. This isn't such a major issue as I was already running for 35 minutes (6.5K) as part of my week 9 runs. Things were great. I just plodded round and thought to myself "this is quite easy"
This morning I thought I'd sample Laura's C25K+ interval routine. I set off on my usual 5K route which starts on a walk from home to the Hall of Gluttony (the fish and chip shop). From there my route meanders round to finish at the Chapel of Consequence (the undertaker's). If I'm feeling good I may extend things on to the Home of Redemption (the parish church) and even on to the House of Recovery (the pub). There was no chance of me doing that today however. The one minute sprints followed by one minute slow jogs near did me in. Laura timed things deliberately, I think. My one minute slow jogs were all on the nice easy bits whilst the sprints all occurred where you have to concentrate and get the timings right (e.g. crossing the road at the traffic lights which always change just at the wrong moment, the 50 yards of accurate foot placement I have to make down dog dirt alley, the one stretch that is always sheet ice). I'm sorry, but intervals just suck.
To add insult to injury, Laura abandoned me in the middle of nowhere when the podcast finished. It wasn't a full 30 minutes so I had to continue on with a slow jog (I call it my tortoise jog) to get up to the half hour minutes so I could record it for Jantastic...
If intervals are all like that, I think I'm going to aim for distance and not speed in future. This is the first run I've had since starting the programme that I didn't rate.