6:2... Continue with this weeks run to walk ratio: run 6 minutes and then walk 2 minutes, repeat without stopping unless necessary. Do this for 30 minutes but not more even if you don't hit the target mileage for today. If you do hit the target miles, continue until you reach the 30 minutes but remember this is not a race. The run portions should be at a conversational pace. Before the clock starts ticking, walk for 5 minutes to warm up.