So, i have been focusing on just maintaining nice 20 minute runs, with five minutes cool down and warm up, totaling 30 mins. I have found though, that focusing on this time has allowed me to improve my speed at a steady rate.
My end goal is to be able to run steady at 10kph for a sustained period, first of all thirty minutes and then over time to increase this to an hour. The first goal, at thirty minutes would be 5km, and then at an hour would be 10km.
I'm not a million miles from the first goal, but a long way from the second.
On thursday I was pleased with myself, i managed twenty minutes at 9kph, though half way through i had to drop the speed down a couple of kph to recover for a minute and then put it back up. Easily the best times I had done so far.
Today, following my pilates, i repeated the twenty minute run, and at the same point i was contemplating dropping the speed back down, but thought, why not up it. I pushed it up to 11kph and ran that for about five minutes. Then dropped it back down to 9kph and finished off the last five minutes.
It felt really good, and utterly exhausting. With a lot less weight it takes an awful lot more exercise to burn the same amount of calories! Still, that was a good 400+ calorie burn out.