I have completed W7R3 this morning. Was just as hard as R1 but recovery time was quicker however, when I got home and looked at my times (garmin) I have got slower on each of the runs and so not running so far. Not sure whether to do a few more 25 minute runs to improve my time or step up to W8R1 and follow the plan still. Also, can anyone give me some advice on how to prepare the day/evening before for my morning run, what I should and should not eat and drink the night before and whats best to have before the run & after to keep me going till lunch. Last but not least question is , when can I consider joining park run as that is my ultimate goal. My enthusiasm is high but my stamina/speed is low.. all tips and suggestions welcome.