Required:
Wk 4 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk, 3 minutes jog, 90 seconds walk, 5 minutes jog

Run:
Wk 4 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk, 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk, 3 minutes jog, 90 seconds walk

So, as I’ve done the last few times I have run, I ran an extra three minutes.

I jogged very slowly today. There was a guy ahead of me out for a brisk walk. I never caught up with him. I mean, I was jogging slowly.

I want to speed up, but I am not sure how, when I’m always trying to add more jogging.

Maybe I could run 2x slow and then try to do the same amount fast two times.