Yesterday i posted unsure if i would be able to continue and got great support from this page! So i did it, only w1r3 but i managed it! I found i had to pause it once or twice as i needed a little longer than the 90 secs recovery. Just a quick question although there is a warm and warm down walk, should i do stretches before and after? I get about half way through my run and my calfs pretty much start to cramp/seize up and today my foot went totally numb like really bad pins and needles and it took a good 15 minutes to walk it off. It was like dragging a dead weight behind me! Thank you for all of your support and advice!