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!