well i'm amazed! I did everything you told me and I'm proud to say it worked - I completed w4 r1 and I know I can do the other two runs
I started out intending to do run3, walk3, run3, walk3, run3, walk3, but after the first 3 minute run I decided to go for the real w4r1 instead. I was amazed how much easier it was once I slowed down.
I decided I wanted to do 5k more than I wanted to do 5k in 30 minutes.
I'll get 5k done then get my time down to 30 minutes. It may take a bit longer but who cares.
The nice thing is I could have done a bit more, so for the next run I'll try it very slightly faster. I wanted to punch the air when I finished, but I had to wait till I got out to the car park