>> The walk/run workout
You like the variety of both walking and running, and you're already walking at least 30 minutes, 3 times a week and want to add some running.

Week 1 Day 1: 25 min. easy walk
Day 2: Moderately easy walk 4 min., moderate run 1 min.; repeat for 20 min. total
Day 3: 30 min. easy walk
Day 4: 25 min. moderately easy walk
Day 5: OFF

Week 2
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., moderate run 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: 25 min. moderately easy walk
Day 5: OFF

Week 3
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., moderate run 3 min.; repeat for 18-24 min. total
Day 3: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total

Week 4
Day 1: 35 min. easy walk
Day 2: Moderately easy walk 2 min., moderate run 3 min.; repeat for 25 min. total
Day 3: 30 min. moderately easy walk
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 2 min., moderate run 3 min.; repeat for 20 min. total

Week 5
Day 1: 40 min. easy walk
Day 2: Moderately hard run 2 min., easy walk 2 min.; repeat for 28-32 min. total
Day 3: 30 min. moderately easy walk
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 1 min., moderate run 4 min.; repeat for 25 min. total

Week 6
Day 1: 40 min. easy walk
Day 2: Moderately hard run 2 min., easy walk 1 min.; repeat for 24 min. total
Day 3: Moderately easy walk 1 min., moderately easy run 1 min.; repeat for 30 min. total
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 1 min., moderate run 5 min.; repeat for 30 min. total