One of our club beginner sessions is a "track night". We jog out to a school field that has an oval marked out on it, then do a session designed to give ten minutes of faster running. It rotates each week from, say, ten one minute fast sections with 30 seconds walk or jog (or stop) inbetween, to perhaps a pyramid of 30s, 60s, 90s 120s of pace with 30 seconds rest in between each one, then work back down to 30s.
the point is, after a couple of weeks, people improve. So you don't need to bury yourself, just get a bit further out of your comfort zone once a week.
Hopefully it will be gone soon RR. There does semm to be a lot of colds around though. Definitely no Chester Malcs, my legs are ok but very heavy, it would be silly really. And it was Char Sui Chow Mein Great time, bet you can't wait for a road 5k? It always amazes me how when you train for a marathon your 5k time comes down.
Good result in the heat Rachel, I can't imagine how it must be running around London in a race. Ealing is always "Leafy Ealing" isn't it?