Since a rubbish 27m:38s just over 2 weeks ago in which I started off slow with a view to gradually going faster, I've done nothing but interval stuff on the treadmill, based on Laura's "speed" podcast:
15 minute sessions of:
- 1min at 9.5km/hr then 1min at 13, 14 or 15 km/hr. About 7 or 8 reps of that.
BOY does they work!
Done that session 6 times and went for an outdoor 5k this lunchtime.
BOOM!! Sub 25!
24:57 
A whole 1min 15secs of my previous PB. Have some of that!
Get in ! Back of the Net !!!
Well done John, that is Fast, Superfast , Insanely Fast ! 
Cor blimey, I need to sit down for a rest after reading that xxx
Aww, thanks Poppy! Nice to make your acquaintance
Here's the thing - I know there's more to come
But I tell you, if you want to go faster, that interval stuff is very very effective.
John
And it is very nice to make your acquaintance too !
Sounds like you've got lots more tiger in the tank , John !
Yes, there is a group doing intervals at the running club I have just joined. It looks a bit scary for me at the moment, but who dares wins and all that ,I will probably have a bash at it sooner or later ! xxx
now that is what you call improvement hard work always pays , well done on the PB's
Hey Rob, thank you!
Yeah, that interval stuff is amazingly effective and efficient. Will certainly carry on with it.
Onwards!
Wow - that is impressive. I wouldn't call 27mins rubbish - I am looking forward to it! Go, go and keep going!
Ps: I will start looking at the interval podcast once I have my 5 and 10k events out of the way next month.
Week 5 run 3 and first outdoor run! 
Chasing the sub-30 5k
Sub 30 min 5K
Tips for carrying keys etc on outdoor run
