Following on from Sunday's 20 minute success I have done W6 R1 with a few modifications, I started the first 5 minute session at my original pace and then dropped back to my current pace, it's only 1k difference but it's there.
One the 8 minute run I did the first 6 minutes at my current pace and the last 2 at my original pace.
The last 5 minute run was half at my current pace and the other at current + .5kph. Again, not a lot but I still completed it all on a 2 degree incline.
Thoroughly enjoyed the run, can't wait for Thursday now, 2x 10 minute, I'm going to leave the runs are is and speed up the recovery walk I think, I'll see how I feel.
Good luck to all those doing either W5R3, W6R3, W7, W8 and W9, relax, enjoy it.