running room pro give me your thoughts

pet1127

I have finished the C25K.
I am slow (turtles pass me)
the running room pro pros and cons
what have you all used to help speed up time?

kimpossible471

I have done my own interval workouts since finishing couch to 5k.

2x per week - 1 mile easy, then 5 intervals (start at 30 seconds hard/fast run, 2 min easy run), then 1 mile easy to cool down.

The hard run should be faster than your "goal" pace, and the easy run something you can sustain for the whole time/distance. Each week, I have either increased the length of time for the "hard" portion of the run, shortened the recovery inteval, or increased the speeds that I run at.

1x per week - I go out for an easy run - started at 3 miles, gradually increasing length every week or every other week.
1x per week - I go out for a short run 1 - 2 miles, where I try to push the pace.

4 weeks in, I have dropped my total 5k time by over a min and a half from my fastest race time, and brought my mile record down from 10:50 to 9:45.