I'd been playing with this idea since around W8 and decided if I'm going to do it, I need to do it now!
For the next "however many weeks I can" I'm setting aside my Thursday run to go out with Michael in my ear but:
* When he says walk, I jog - pace as slow as I need but mustn't walk.
* When he says run I (try to) maintain 5 min/km, or 8 minute miles. 5:30 will be the slowest acceptable.
* When he says stop, I jog whatever's left of 5k total. Pace doesn't matter but mustn't walk.
* Will aim to complete one of each run (so, W1 today, W2 next Thurs and so on) but must complete a run with the 5:30/km pace "running" bits before trying the next.
*Tues and Sat will be runs as normal.
Will be out later (got some work stuff to do first) but decided if I post now I can't back out without you guys pointing and laughing (you have my full permission in this case, in fact it may be needed to keep me going.... 🤪)
Wish me luck....