I decided to take Laura W1R1 on the Poppy Run, using the 5 min intro as a run, followed by the one minute run, ninety second walk, rewinding about half way through. She got me through the 5k in about 43 mins. I would have known the exact timings if I had remembered to switch on my Garmin. (I think I am much better running on my own).
Quite pleased with the result, especially as I was definitely the last runner to start - but not the last to finish. I think though, I am much better running on my own.