Improvised Toe Up Cast On: co 4 sts, take both yarn ends and knit 4 sts double, join in round, knit every twin st resulting in 8 sts (two per needle).

Knit 1 round plain, then increase as follows until a total of 8 sts per needle (32 total):

• Needle 1: k to 1 before last st, inc, k1
• Needle 2: k1, inc, k remaining
• Needle 3: k to 1 before last st, inc, k1
• Needle 4: k1, inc, k remaining

Continue inc every 2nd row until you reach required number of st for your size.

I used the Basic Toe-Up Pattern (except for my improvised cast-on) to knit this colourwork.

Then alternate the two colors in this row pattern:
34 mc (includes toe increases)
1
21 mc
1
13 mc
2 (start heel increases at first row, inc every 2nd row)
8 mc
3
5 mc
5
3 mc (stop increases, start & complete heel after last of the three rows)
8
2 mc
13
1 mc
21
1 mc
34 (switch to k2, p2 in the last ten rows)

mc = main color