A few guidelines:
-Don't run more than 4 days per week to start, but at least 3x per week.
-This is a lot like the C25K program. There is lots of support on those websites for people new to running.
-I LOVE my iPod! I cannot run without it now!
Week 1
Run 1min, walk 2 min. Repeat 6x
Week 2
Run 1, walk 1, repeat 10x
Week 3
Run 2, walk 1, repeat 6x
Week 4
Run 3, walk1, repeat 5x
Week 5
Run 4, walk 1, repeat 4x
Week 6
Run 6, walk 1, repeat 3x
Week 7
run 8, walk 1, repeat 2x
Week 8
Run 10, walk 1. Repeat 2x.