So after failing to get on with these at all last week I had another go at speed. I ignored the pace set by the podcast and just ran my normal pace for the first five minutes. The for the intervals I tried to do slow run for recovery and what I thought was fast enough to be a challenge to keep it up for one minute. That fast speed is going to take some work to judge it right. Too fast at the start so for one of the recovery minutes I had to walk part and fast run 6 was slower than the first one (but still faster than the podcast). Took the whole five minute cool down to get my breath back. But it was fun. I'll keep doing these. They are short so easy to fit in after work. They make you feel like you have had a good session. And I definitely enjoy short fast runs. Any takers for a park run 100m sprint?