i’m doing couch to 5k, and i’m on week five:
warmup
run 1/2 mile
walk 1/4 mile
run 1/2 mile
walk 1/4 mile
run 1/2 mile
i did this last week, and this week i’m doing it again since i’m not quite ready to leave it. so i sped it up and shaved 2 minutes off my half mile run (going from a 16-minute mile to a 12-minute mile).
so far, c25k has been relatively good at the intervals you change your running time. but i’m not looking forward to week seven. week six is this:
run 1/2 mile
walk 1/4 mile
run 3/4 mile
walk 1/4 mile
run 1/2 mile
a reasonable interval after what i’m doing. but the week after that?  RUN 2.5 MILES. WHAT??? how do we go from 1.75 miles with walking intervals to 2.5 miles nonstop??  i think i might need to stick in a 6.3 and 6.7 in there.