asked me to increase both my warm-up and cool downs to five minutes. she then gave me my assignment: one minute run, four minute walk, two minute run, three minute walk, three minute run, two minute walk, two minute run, three minute walk, one minute run and four minute walk. i warmed up at 3.1, ran at 4.5, walked at 3.5 and cooled down at 3.0 miles.
i did the warm-up, one minute run, four minute walk, two minute run, three minute walk and 3 minute run before i needed to take a 30 second breather. i then did the two minute walk and two minute run before taking another 30 