Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
What I did:
4:30 warmup walk, 60 seconds jogging, 90 seconds walking, 60 seconds jogging, 11:30 minutes walking.
I wanted to get through the whole session as it's outlined, but I've NEVER done any extended running/jogging, so I realize that I'm going to need to create my own program that works me up to this program. I think part of the problem is that I wore my Reebok Easytone shoes and I've only worn them twice before. I wound up with a huge leg cramp and wasn't sure if I could even walk he rest of the way. (Obviously, I did.)
Hopefully tomorrow I can get out for a 20 minute quick walk and continue to do that until I've built up enough stamina and endurance to actually jog some.