Today you will be running for a total of 50 minutes led by Coach Jose :) The first 18 minutes of your run will be a warm-up ran at a run 5 minutes/walk 1 minute interval. The next 21 minutes you will change to a run 5 minutes/walk 2 minutes ratio (running 5 minutes hard with a 2 minute walk break recovery 3x). The last 11 minutes will be a very easy cool down run with no walk breaks if possible.
Since you're used to a the 4:1 ratio this run will feel harder, but don't get discouraged! Listen to your body and be patient with yourself it will get easier with practice. You will end your workout with 15 minutes of Foundation Training. Have a great workout!