as suggested by www.runnersworld.co.uk and with a bit of my own modification, below is my training regime week 1.
mon - rest day
tue - today i walked 2.5 hours nonstop
wed - run 1 mins, walk 1 mins, repeat 10 times
thu - run 2 mins, walk 4 mins, repeat 5 times
fri - rest day
sat - walk uphill to kelburn
sun - run 2 mins, walk 4 mins, repeat 5 times
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