Advice please?

[vengadriver]

I graduated in June and need to increase my pace to reach 5km in 30mins.I am approx 5-6 minutes too slow at present.I have read some of you are returning to the original podcasts and jogging through the walking parts and running through the jogging parts.Is this correct and is it effective? If so which podcast should I start on?

[doggymum Graduate]

I suppose it depends how fast you are at the minute and how much you want/need to step up by. I am sloooooooowww but I started with week 1 last Thursday and it felt ok, did a 25 min run on Sunday, did week 2 on Tuesday & again it felt ok, and did week 3 today. Today was the day when I thought 'I need to do this again'. I have been doing the walk bits at my previous jogging pace then upping the mph for the run bits. As I've only done a few since graduating so I can't tell you if it's effective but I'm hoping to do my 2nd parkrun on Saturday so it will be nice to compare times.

Hopefully you will be able to find a starting point & build on that ~ good luck

[tantrumbean Graduate]

Well, I only tried it for the first time today, but it is effectively interval training, just using the podcast to help with timing and keep you entertained and intervals are apparently one of the best ways to get faster. Judging from how tired my legs feel tonight, it must be doing something - they haven't been that wobbly since the original week 1! I'm going to have a couple more goes at week one, then maybe add a couple of intervals to get to 30 minutes or try the same with week 2.