It's not too hard at all, I'm sure you could do it.
Let your 4Runner cool down to be able to touch the exhaust components without burning yourself. Makes this less painful. You're looking for the first sensor on the exhaust pipe coming down from the engine. There's two: one before the catalytic converter and one after.
You want the upstream sensor. It'll look something like this:
The sensor itself is secured by two 12 mm nuts. You'll need a deep socket or O2 sensor socket to take it off. I do not recommend using any sort of adjustable wrench or standard wrench since these nuts strip very easy. If it doesn't come off with reasonable force, use a liquid penetrant such as CRC's Freeze Off or Liquid Wrench, you can buy these at your local auto shop.
Once you get the sensor nuts off, the sensor slips right out. There's a old gasket probably stuck to the exhaust pipe, take this off as well. If chunks of it are left behind, lightly scrape it off but don't damage the pipe surface. You want this surface to be as smooth as possible to prevent any exhaust leaks.
You'll have to disconnect the O2 sensor wire from the main wiring harness. Follow the wire up until you find the connector. Disconnect using a pair of pliers or by hand if you can. Just be sure not to damage the receiving end of the connector (the old sensor doesn't matter).
Now just plug in your new one and start tightening back down the nuts. If the old nuts are damaged or rusted out, I recommend getting some new ones. Take them to an auto parts store or hardware store and have them match them. Torque the new ones to 14 lbs/ft. If you don't have a torque wrench, this is just snugged tight so it doesn't come loose. Any tighter and you risk stripping the thread.