Well thats the burning question! I loved the programme, but i dont know if i am too keen on increasing the length of time i can run for. A half hour is a nice good chunk. I just want to get better at it.
Since i started the programme i have gone down from 304lbs to 267lbs. I think its time to up my pace. The current pace is a steady but slow 7kmph on the jogging and 4.5kmph on the start up walk and 5kmph on the slow down walk. My last run though, for the last 90 seconds i decided to up my speed because i knew i was finishing soon. I upped it to 11.5kmph and could hold it for that last minute and a half of a thirty minute run.
This has me figuring. I should start couch 25k over from the beginning again but this time have my running segments at 9/10kmph. I know my recuperation periods dropped substantially during the intervals at my slower speeds, would my body respond as well to the higher speeds?
It would be amazing again, to discover that my body can adjust so quickly to the new strains put on it.