Interval walking
Slow walking then last bit (0.05, 0.10, 0.10, 0.15, 0.10) of each full mile was very quick, about 14-15mm. Then walked slowly to see how I was before attempting the next fast stretch.
1) 1m - 21:20(21:20/m) 90/118bpm 94cal 2.81/4.65mph
2) 1m - 21:15(21:15/m) 93/131bpm 99cal 2.82/4.56mph
3) 1m - 21:10(21:10/m) 98/133bpm 112cal 2.83/4.73mph
4) 1m - 20:43(20:43/m) 100/133bpm 111cal 2.89/4.63mph
5) 1m - 21:06(21:06/m) 99/134bpm 100cal 2.84/4.96mph
6) 1m - 21:11(21:11/m) 97/134bpm 89cal 2.83/4.66mph
7) 0.18m - 3:44(20:20/m) 95/105bpm 13cal 2.95/3.88mph
I hope your feeling confident and I'm looking forward with interest to the next step