As I mentioned elsewhere on here I had a 12 day break from running when I undertook 12 days of hillwalking. I picked up the programme where I left off and easily managed to complete the last walk of week 3. But then I was impatient to 'catch up', and ignored the accepted advice and went out the next day to tackle W4r1. I struggled with this - the first time I've really struggled - and had to talk sternly to myself to keep running the entire 5 minutes slots.
So sense prevailed and I took the recommended recovery day and completed the W4r2 easily. Plus, I'm pleased to see I've gone a bit further. Checking Memory Map I see I covered 4.1km in the 30 minutes (plus, an extra 1.5 km walk uphill to get home after the end of the podcast.)