The programme

Here's the programme I'm following. I'm trying to go pretty much every day, but minimally four times a week. Each session begins with a 10 minute walking warm-up. Then I have a 30 minute session of running and walking. The list below is the number of minutes I run/walk back to back which I repeat until I've done 30 minutes. I then do a 5 minute cool-down followed by stretching. I'm starting out with a walking speed of 4.5km/h and a running speed of 7.5km/h.

Week 1: Run 2, Walk 4
Week 2: Run 3, Walk 3
Week 3: Run 5, Walk 2.5
Week 4: Run 7, Walk 3
Week 5: Run 8, Walk 2
Week 6: Run 9, Walk 2
Week 7: Run 9, Walk 1
Week 8: Run 13, Walk 2
Week 9: Run 14, Walk 1
Week 10: Run 30