You will be starting running this week adding on 2 minutes to our runs, each week. Your total walk/run workout will be 30 minutes from now until the end of the plan. You will be increasing our runs to 16 minutes running and 14 minutes walking by the end of the plan - plenty of running for that mini or super sprint race.
So for this workout you will be walking for 10 minutes, running for 1 minute, walking for 10 minutes, running for 1 minute and finishing up with 8 minutes of walking. This can be represented as:
*Note, any of the runs in this plan will be EASY runs. NOT fast and NOT sprinting. Go as fast as you can and still maintain a conversational pace.