Just back from my second post graduation run. I've been reading over past posts on the forum and, like a lot of people, have been trying to figure out what to do now without Laura's mentoring and a structured regime to follow. My cadence is already around 174 strides per minute so I have opted not to try the C25K+ podcasts as I had a quick listen and it sounded like their starting point is at a lower cadence (that's what I heard but please do correct me if I'm wrong).
So I went off on my first post graduation run without laura and completed an easy 30 minute which I managed fine even though I hadn't been feeling too well earlier that day. So I decided that, for the next few weeks at least, perhaps I'd do one of my three runs as an easy 30 minutes, then one focusing on increasing my running time or distance slightly and the third focus on speed.
I looked around for some suggested programmes and it appeared that intervals help with increasing speed. So today I decided that to begin with I'd try a five minute easy run, then ten sets of 15 seconds upped pace followed by 60 seconds slow jog then five minutes easy run to cool down (with 5 mins walk at beginning and end as usual). It was hell! I haven't panted and wheezed and ached like that since the first couple of weeks of C25K! Which I suppose means I'm working hard and it's doing me some good. Shows how slowly I must have been doing the programme! It's only a 22 minute run overall but wanted to not overdo it to begin with and the 15 seconds are over in a flash even though I can feel the effects of them for the whole 60 seconds recovery time! It definitely reminds me of the beginning of weeks 1, 2 & 3 of the C25K. I can keep a track of my average pace, max speed, distance, etc on my watch so it's going to be good to compare these runs and see how these change between runs and over time.
How does this plan sound to more experienced runners? I'm almost looking for someone to say not to do it as it's such hard work but I'd love to have something to aim for and to see progress to keep me motivated rather than just 30 min runs 3 times a week.