More Speed and definitely more hard work. I still doubt if I've got the beat but I have got the IDEA of slow and fast runs. Endomondo graphs finally show a clearer picture of the two, meaning that I must be belting along part of the fast bits and shuffling some of the 'slow' ones!! I enjoy the intensity of the intervals even if it leaves me feeling really pushed. 3k in 15.44 seems ok but I would like to improve that over the next two runs (Tuesday, Thursday) before having a go at the Stamina podcast next Sunday. I'm feeling the need for a longer run but know that I can't do the Speed one the way I appear to be running it and then continue (as some fellow C25k graduates are trying). I plan to keep the Speed going for a bit, midweek certainly, as it feels like a proper workout even if the time/ disatnce isn't as great. B210k might be further off but that's fine. Probably December start but will see how next Sunday goes. I spent a bit of time looking over the local parkrun webpages. What fun. Youngsters (kids included) up to oldies. Loads of photos, bit of video even. And showing my local park throughout the seasons. I will sign up and join at some point but I want to make sure it fits in with my programme rather than planning around that run
Thanks for reading and keep running!