Today I did 10 mins at 6km/hr, then 10 mins at 5.8 then 12 mins at 5.6. Considering that I started my Week 7/25 minute runs at mainly 5.0 and struggled to get to 5.4, this is good! Still have a long way to go ... but that's going to be the fun part, just getting a little bit better each time. Have been looking at Tabata bike intervals as something I could do in between runs, anyone ever tried this? Seems like it could improve fitness and positively impact on the running.