Week 3: Walk for 4 minutes between 3.0 and 4.0 mph then jog between 4.5 and 5.0 mph for 1 minute. Repeat 6 times until you've completed 30 minutes.
for me personally, i walked at a 3.5 mph pace, then jogged at 4.8 mph. i'm going to try to keep going with this program. i'm pretty excited about it.
nothing else new on this end...tomorrow i work half a day in richmond, then get to head to Illinois to spend Easter weekend with my boy. :)