Ok was very hard, and I admit for the first time this programme I didn't finish an interval, on the 2nd run I went to a walk 20 seconds to the end, but once I'd recovered I ran (shuffled) again to make it up. Also the blummin hill, very long and on a steady climb came just at the beginning of that interval but very very chuffed with myself...... Who knew that 4 weeks, only 4 WEEKS ago I'd be able to run for 16 mins out of 30. So chuffed, let's see how R2 goes, I always feel deflated after that one, but I'll do it, for all those not sure about the step up, just give it a go. You can always go back and repeat week 3.
So so pleased (will do a happy dance when I get my breath back and my calves stop aching)