This plan includes four run/walk days per week, building to a solid 30-minute run. Each run/walk workout should start and finish with 3 to 5 minutes of easy walking as a warm-up and cool-down. The run segments should be completed at a relaxed effort (with minimal huffing and puff-ing). When in doubt, slow down, especially at the beginning of your work-out. Hold a brisk pace for each walk segment and repeat the run/walk pattern for the number of times indicated. Allow for roughly 40 minutes per session.
Two days a week you have the option of rest or cross-training. Rest if you are sore or tired. If you feel good, opt for easy cross-training—biking, hiking, yoga, Pilates or the elliptical are all good options. One day a week should be taken completely off to recover.
Be sure to walk for 3 to 5 minutes before and after every workout.