really? can you share the outline of the program. Right now I plan on doing the:
week 1 – run 1, walk 1, repeat
week 2 – run 2, walk 1, repeat
or something like that, gradually building up.
But, I’m really interested to read your program.

I did most of this program and then switched to a couch to 10K program (you can find it if you google it). The intervals have worked really well for me.

Day 1: Let’s Get Started

Today’s run: Start with a 5-10 minute warm-up walk. Run 1/1×10. (Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes.) Finish up with a 5-10 minute cool-down walk. Remember to take it easy and don’t worry about your pace at all.

Day 2

How are you feeling today? Hope you enjoyed your first workout yesterday. Ready for Day 2?
Here’s your workout for today: Start with a 5-10 minute warm-up walk. Run 1/1×10. (Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes.) Finish with a 5-10 minute cool-down walk. This is the same workout you did yesterday, so you can definitely do it!

Day 3

Congratulations! You completed your first two runs and you’ve reached your first rest day. That’s right, you’re not running today. Give yourself a well-deserved break from exercise. Or, if you have the energy and the motivation, do some cross-training. Go for a hike, ride a bike, or take a yoga class. But whatever you do, make sure you take it easy. Rest days are important to give your running muscles a break and help prevent injury.

Day 4

I hope you enjoyed your day off, because it’s time to run again! Today, you’re entering new territory. You’re going to increase your running interval time and your overall workout time. Just be confident in yourself—you CAN do this! Let’s get to the workout.
Today’s run: Warm up with a 5-10 minute walk. Run 2/1×5. Then, run 1/1×5. (Run 2 minutes, walk 1 minute for 5 times for a total of 15 minutes. Keep running, but change to running 1 minute, walking 1 minute for another 5 more times. Your overall total time for the run, not counting your warm-up and cool-down is 25 minutes.) Cool down with a 5-10 minute walk. Don’t worry if running two minutes at a time feels difficult. It will get easier! You just need to stick with it.

Day 5

How did the run go yesterday? Good, I hope, because you get to do it again today.
Today’s run: Warm up with a 5-10 minute walk. Run 2/1×5, then 1/1×5, for a total of 25 minutes. Cool down with a 5-10 minute walk. If two minutes of running still feels difficult, try slowing your pace a little. Your breathing should not be out of control. If it is, you definitely need to slow it down.

Day 6

You’ve almost completed your first week of the program! And you’ve earned yourself another rest day. As with Day 3’s rest, it’s your choice whether you take the day off or do some easy cross-training. But whatever you do, feel proud and enjoy yourself!

Day 7

Congratulations—you DID it! You’ve finished a whole week; you’re on your way! Give yourself a pat on the back and let’s get to the running.
Today’s run: Warm up. Run 2/1×6. Cool down

Day 8

You’ve made it a third of the way through the program - nice job! Today you’re going to take it to a new level. Don’t be afraid or nervous - you can do this! Just be confident and relax.
Today’s run: Warm up. Run 3/1×4, 1/1×4. (Run 3 minutes, walk 1 minute 4 times, then run 1 minute, walk 1 minute 4 times. This run should take you 24 minutes.) Cool down.

Day 9

How did yesterday’s run go? Hope you’re feeling good today! You’re going to get a much-deserved break. (No, not a rest day. That’s tomorrow.)
Today’s run: Run 2/1×6 for a total of 18 minutes. Don’t forget your 5-10 minute walks for your warm-up and cool-down!

Day 10
You’re halfway through! Congrats! Today is another rest day. Feel free to take the day off completely or to cross train. Work on staying hydrated and relaxed. You’re doing great!

Day 11

I hope you’re all rested up, feeling good, and ready to run!
Today’s run: 3/1×5 for a total of 20 minutes. You can do this! You’ve come a long way already. Keep up the good work!

Day 12

It’s day 12; don’t stop now! This one’s an easy run. You shouldn’t have a problem with it—just take it slow and steady.
Today’s run: 2/1×8. Don’t forget the warm-up and cool-down.

Day 13
You’re doing great, so I’m going to give you another rest day. (Don’t worry, you’ll run again tomorrow.) Instead of taking the day off completely, go for a relaxing walk. Don’t treat it like exercise. Take the chance to slow down and just focus on breathing and moving. You deserve it!

Day 14

How did yesterday’s run go? Are you pumped up for today?
Today’s run: 4/1×4, for a total of 20 minutes. Don’t forget to warm up and cool down. You’re going to do great! Remember to relax and feel confident in yourself. Every day, you’re getting more fit and more experienced as a runner!

Day 15

How did yesterday’s run go? Are you pumped up for today?
Today’s run: 4/1×4, for a total of 20 minutes. Don’t forget to warm up and cool down. You’re going to do great! Remember to relax and feel confident in yourself. Every day, you’re getting more fit and more experienced as a runner!

Day 16

I hope you weren’t expecting a rest day, because you should run today. Don’t worry though, it’ll be easy compared to yesterday’s run.
Today’s run: Warm up. Run 2/1×8. Cool down. Don’t forget to smile while you run. With every step, you’re moving toward a new healthy habit

Day 17

You’re closing in on the finish line now! Take a deep breath and remember how well you did yesterday.
Today’s run: 5/1×4. Don’t be scared of it. You only have to repeat four times. You can do this!

Day 18
Guess what? It’s a rest day! You’ve definitely earned it. Take a good true rest day today and reflect on how much you’ve accomplished already. Don’t be tempted to cross-train this time. You’re almost done, and you probably could use a break—both mentally and physically.

Day 19

Today’s another running day! And it’s your first day to actually run 30 minutes. It’s a huge step, but you are ready for it! Trust your training; it’s gotten you this far. You’re definitely physically ready to complete this workout—you just need to feel confident that you can do it.
Today’s Run: 4/1×6. Don’t forget that warm-up and cool-down.

Day 20

This is your next to last day on this program! Can you believe how far you’ve come? Remember on day 1 you ran 1/1 for 20 minutes! Yesterday you ran for 30 minutes at 4/1 intervals! Great job! Today is a nice recovery run. You should take it easy on this run and just enjoy yourself. Be proud of your accomplishments!
Today’s run: 2/1×5, a measly 15 minutes. Don’t forget your warm-up and cool-down. If you want to do some more, enjoy a nice, slow walk after your run. Take it easy today though

Day 21

Congratulations – you made it! One last run and you’ve finished 3 weeks to a 30 minute running habit!
Today’s run: 5/1×5, a total of 30 minutes. You know the drill now: warm up, cool down.