I was brave and took advice!
I slowed down - brisk walk of 5km an hour- up to a jog at 7km an hour.
It felt a bit slow though as I did 8 last week- but thought it best.
I have not got my iPod holder so no podcast. I got it a bit wrong and am not sure what to do next time now.
I walked for 90 secs and then ran for 90 and I alternated this for 35 mins as it did not feel too bad.
What should I do next time- what I did today or the plan??
Also I want to go a bit faster as it felt too slow- is that ok too??
Well done to all you fab folk- I so want to catch you up