The first week is extremely easy.  You just walk for 5 minutes, run for 1 minute, repeat, then walk for 5 minutes.  17 minutes total.  I've been walking at 3.5 mph (stupid mph on the treadmill at work) and running at 4.7 mph.  That's 5.6 kph and 7.56 kph respectively.  I figure that's a nice and easy pace to start off.  While I can easily keep up the walking pace for over an hour, I don't want to hurt myself with the running part.

I've been doing a bit of reading about running barefoot or with minimal footwear, so I am giving that a try.  I'm not wearing my fancy running shoes with all of the cushioning because apparently that causes you to hit the pavement / treadmill heel first.  Apparently, your foot is a good shock absorber but only if you hit the running surface with the middle part of your foot first.  I can't imagine that it will be a dangerous experiment with the short distances I am running.  If I get hurt, I'll stop.

I'm using Twiike to send my Nike+ run information to Twitter.  The only thing that I don't like about it is that the workout is calculated as a run when most of it is actually walking.  People must think that I run extremely slowly.  11:27/km pace?  Heh.