So today I had to face the beginning of W4 and was somewhat concerned about the increase in the amount of running, the recovery times have been slashed and the running stretched out. I did think about wimping out and doing a repeat of a W3 run but got to the gym and decided to give W4R1 a go.
Did the warm up walk and was trying to calculate the speed that I should set the treadmill to for the runs. For the first 3 minute run I set up at my normal 7 kph as I already knew I could do that as did the three minute runs last week. Set up at 6.8 kph for the first 5 minuter, then stuck with that speed for the second 3 minute run. Did end up dropping the pace again to 6.7kph for the final run but managed to cover 3.6 km at an average speed of 6.2kph (including warm up, warm down and interval walks) so quite happy with that. The reasoning behind the program is to get make it to the end of the allotted time rather than focusing on speed.
I'll be interested to see how the next run goes, will go for a swim tomorrow and then back for W4R2 on Thursday... usually find the R2 toughest of the three for some reason!