Walk/Jog Begin with a 5 minute walk, starting at a moderate pace for the first couple of minutes, and work your way up to a brisk pace. Then, lightly jog for 1 minute. Recover with 2 minutes of brisk walking. Lightly jog again for 1 minute, followed by another 2 minute recovery walk. Repeat the cycle 10 times. Walk/Run Begin with a 5 minute brisk walk. Then, break into a run and continue for 30 seconds. Next, speed walk for a minute and a half. Repeat this 2-minute cycle 10 times, followed by a 5-minute cool down at a relaxed walking pace. Gradually increase the amount of time you run until you can go for 2 minutes with 1-minute recoveries. Jog/Run Begin with a 5 minute brisk walk. Then break into a run and continue for 30 seconds, followed by a minute and a half of jogging. Repeat this 2-minute cycle 10 times, followed by a 2-minute brisk walking cool down. Gradually increase your run time until you can go for 2 minutes with 1-minute jogging recoveries.