I was talking to a friend about my running yesterday. (He's offered me his old running magazines!) I told him that I usually put on some speed for the final minute of my run and he said that doing that in the middle was usually considered more beneficial. So I decided to do the week 1 podcast again but to do it my way (cue song!). At first I thought that I would do fast runs for all but the first "run" and jog for all the "walk" sections but I quickly discovered that 90s jogging was not going to be sufficient to recover from a minute of fast running so I decided to run the 2nd, 4th, 6th and 8th runs quickly and jog for the rest of the podcast.
Warm up walk completed, when Laura said "run" I set out at my usual pace (about 9km/h) and kept going when she told me to walk. On the next time she said "run" I picked up my pace and ran hard for 60s and slowed down to a jog at the end of it. I was probably running slower than 9km/h at that point... The end of the first 90s "walk" section was when I decided that 6 minutes recovery time at a jog was going to be more realistic. And that's probably when I let that devil hitch a ride. Having changed my initial plan I then found myself tempted to think that it would be OK if I walked a little bit, or I didn't do 4 fast runs. I'm pleased to say that I managed to resist the temptations to do either of those things and I completed the podcast in the aforementioned way. And, boy, was I glad to be able to slow down to a walk at the end of it! Judging by the fact that I found myself thinking that it would have been easier just to do a steady 30 min run again, I suspect that this 20 minute run might have actually done me some good. We'll see. I'm thinking of alternating my runs so that do intervals every other run with 30 minute steady runs in between. Unless I come across a better strategy, that is.
In other news, I really need to sort myself out a playlist. I can't cling to Laura's apron-strings forever!