Monday, Monday!

This is going to be a very productive day.
part I
AM
---7 min walk
---7 min run
---7 min walk
---7 min cycling
30 minute break

Part II
11 sprints
15 sec hard run, 3 min moderate to fast walk
Total time 35 minutes

Part III
next goal
session of 12 times 200 metres with a 100-metre walk recovery,
Or walk two minutes run two minutes. I Reached the goal I covered:
200 meters run and walked 100 meters
14 times + one 5 min cool down walk.
total of 28 minutes
14 minutes run
19 minutes walked.

Part IV
PM
---7 minute walk
---7 minute run
---7 minute walk

7 min sprint 15 sec walk 30 sec
5 min walk to cool down.
Added 15 minutes of dumbbell workout along with a couple
of modified pushups and sit-ups.

Totals for The Day
total run=32 minutes
total walk=81 minutes
total bike time=7 minutes
total exercise= 2 hours - aim for this time for each day this week. Take a day's rest only if I need to. I took yesterday and will try to wait until Sunday or even Monday to take the next rest day.
Interval Training for Runners
The following link has a good pyramid interval training schedule:
Cardio Activities in Men's health
Note: From the book "Cross Training Ultimate Fitness" I found the following information:
Runners can use intervals to work on speed without exhausting themselves. A four minute run is impossible for most people, but you can alternate running at this speed for 15 seconds at a time, with 30-second rest periods afer each sprint. If you train this way for a total of 11 minutes and 30 seconds, you will accomplish the equvalent of a four-minute mile.

Note: Paying especially close attention to breathing. Trying to breath slowly, and breath in through my nose and out through my mouth. I'm doing occasional exercises: breath in for two breaths, purse lips breath out three breaths.