I decided, today, to do something a bit different. Usually, I just go out and run, and see how it goes, but today I thought I'd try and work a little on my speed. The Lochend Woods route is one of the flatter routes near me, so it fitted with my experiment.
I'd taken the various weekly programmes of W1 - W4 of the Couch to 5k programme and turned them into workouts. Instead of walking and running, the idea was that I would comfortably jog what had been the walking elements, and then pick up the tempo for the running sections. I'm not actually all that bothered about my pace, but I thought it might be interesting to put some intervals back into my running (never did I think I would ever say those words). This week, I chose the W1 version, with a 5 minute warm-up jog, 8 x 1 minute higher tempo sections, 7 x 1.5 minute easy recovery sections and a final 5 minute easy cool down section that should, in theory, get me close to the finish.
It didn't quite work out that way.
The wheels came off at about 22 minutes and I had walk the recovery section. Clearly if I'm going to do this, I need to temper the tempo bits, but lesson learned.
Annoyingly, my "workout" ended when I was still about 0.5k from the finish, so I don't have my own time for the route. The official time from the results page was 30:32 so, while not my fastest parkrun, it was a PB on that particular course and, despite walking for ~90 seconds, I knocked 58 seconds of my previous PB on that route.
So, all in all, it worked out pretty well, I just need to find a happier medium between the tempo and the easy segments.