RE: Morning Run 30-20-10 intervals
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hi @steevc, ... until recently I had no idea on these times on 5k runs, etc. as the gyms are closed iv started running and more enjoyably cycling. So it seems the 6k run you are doing looks like a damn good time for my standards. I generally stop a few times to catch my breath TBH.
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It's taken me a few years to get to this. I struggled to run for more than a few minutes when I started. Not running for most of my life didn't help. Just do what you can and try to enjoy it. It just may be a while before things like parkrun can happen again.