Week One, Workout One
Brisk walk - 5 mins (warm up)
Alternate Jog 60 seconds, Walk 90 seconds for twenty minutes (8 repetitions)
All in all, it worked out pretty well. The walk from our house to Palmer park is 5 mins exactly, when walked briskly (I timed it). And then there's a handy wall against which to stretch the relevant muscles before embarking on the jog/walk bit.
I bought a new watch today, with both a countdown timer function and a stopwatch function. So I set the countdown timer for 21 minutes, to time the overall workout, and used the stopwatch to time the individual sections. Overall distance covered is approximately 1.5 miles, which was a lap and a half of the park. The 60 second running section was just long enough to have me feeling "Oh god I want to stop running now", but not so long that I actually died at any point. And the 90 seconds of walking felt like it went by just as fast as the 60 seconds of running!
We both (for Jamie is doing it all with me to support me) managed it without any real problems, and felt pretty good afterwards.
Repeat performance on Thursday, then again on Sunday.
Week two, if we're feeling ready for it (!) we up the times, i goes to 90 seconds/120 seconds (jog/walk)