Now I've graduated thought I'd have a go at using week 1 podcast for intervals to improve my speed. Did half the warm up walking and then jogged. Idea was I would run hard for the running minute and them jog for the 90 sec walk. Well I managed the gentle hill through the woods not too bad for the first minute, then did 2 separate minutes on the the school running track but ended up walking for a bit as i was feeling it in my legs. Managed to get back into the rhythm in the park but had to walk again after running up hill. Jogged the last 5 minutes again.
Overall I think I now find running for 30 minutes easier. You just keep putting one foot in front of the other. However I was aware that when trying to run a bit faster my stride length was longer and I was running more from the hips than the knees and using my arms. Didn't really come naturally but then neither did any running a few months ago.
I think I'll try doing intervals once a week and ordinary runs the rest of the time.
How have others got on?