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Cheap casio watch with chronometer. They're about 10 eurodollars.
Start it as you start running and just work out when to switch from running to walking and vice-versa.
E.G: for day 1 week 4 you'd start running and switch at: 3, 4:30, 9:30, 12, 15, 16:30 and stop at 21:30.
Pic related. Bonus point is wearing that watch through airport security will get you arrested, mildly tortured and promptly released. A story to tell the grandkids.
