Got up and did w4r1 took it nice and steady and it felt good , I actually felt a little bit like a runner at one point and smiled . Makes s change from puffing and gasps no . A tip I'm giving I have listened take it steady a light jog and you can do it . Great tips from everyone take it slow , slower and slower still . You only need a light jog and I covered 3.5 k . Feel great .