I really need to put this somewhere where I will be able to find it again, so here goes:

Week 1

• Session I—Run 1 minute. Walk 2 minutes. Repeat ten times.
• Session II— Run 1 minute. Walk 2 minutes. Repeat 12 times.
• Session III— Run 1 minute. Walk 1 minute. Repeat eight times.

Week 2

• Session I— Run 2 minutes. Walk 2 minutes. Repeat six times.
• Session II— Run 2 minutes. Walk 2 minutes. Repeat eight times.
• Session III— Run 2 minutes. Walk 1 minute. Repeat six times.

Week 3

• Session I— Run 3 minutes. Walk 2 minutes. Repeat four times.
• Session II— Run 3 minutes. Walk 1 minute. Repeat four times.
• Session III— Run 5 minutes. Walk 3 minutes. Repeat two times.

Week 4

• Session I— Run 4 minutes. Walk 2 minutes. Repeat four times.
• Session II— Run 4 minutes. Walk 1 minute. Repeat four times.
• Session III— Run 5 minutes. Walk 2 minutes. Repeat three times.

Week 5

• Session I— Run 5 minutes. Walk 2 minutes. Repeat three times.
• Session II— Run 5 minutes. Walk 1 minute. Repeat three times.
• Session III— Run 5 minutes. Walk 1 minute. Repeat three times.

Week 6

• Session I— Run 5 minutes. Walk 2 minutes. Repeat four times.
• Session II— Run 5 minutes. Walk 1 minute. Repeat four times.
• Session III— Run 7 minutes. Walk 3 minutes. Repeat two times.

Week 7

• Session I— Run 7 minutes. Walk 3 minutes. Repeat three times.
• Session II— Run 7 minutes. Walk 2 minutes. Repeat three times.
• Session III— Run 10 minutes. Walk 5 minutes. Repeat two times.

Week 8

• Session I— Run 10 minutes. Walk 3 minutes. Repeat two times.
• Session II— Run 10 minutes. Walk 2 minutes. Repeat two times.
• Session III— Run 10 minutes. Walk 1 minute. Repeat two times.

Week 9

• Session I— Run 12 minutes. Walk 3 minutes. Repeat two times.
• Session II— Run 12 minutes. Walk 2 minutes. Repeat two times.
• Session III— Run 10 minutes. Walk 2 minutes. Repeat three times.

Week 10

• Session I— Run 10 minutes. Walk 2 minutes. Repeat three times.
• Session II— Run 15 minutes. Walk 3 minutes. Repeat two times.
• Session III— Run 15 minutes. Walk 2 minutes. Repeat two times.

Week 11

• Session I— Run 20 minutes. Walk 5 minutes. Repeat two times.
• Session II— Run 20 minutes. Walk 3 minutes. Repeat two times.
• Session III— Run 30 minutes non-stop.

Week 12

• Session I— Run 30 minutes.
• Session II— Run 25 minutes. Walk 5 minutes. Repeat two times.
• Session III— Run 40 minutes.

Week 13

• Session I— Run 25 minutes. Walk 5 minutes. Repeat two times.
• Session II— Run 30 minutes. Walk 5 minutes. Repeat two times.
• Session III— Run A 10K—or roughly 50 to 60 minutes nonstop.