Five minute warm-up at a brisk walk, then alternate 60 seconds of jogging and 90 seconds of brisk walking for a total of 20 minutes, then a five minute cool-down. Repeat two more times for the first week (being sure to allow for a day of rest between) and then next week is 90 seconds of jogging and 2 minutes of brisk walking... And so on until you're eventually running the whole thing.
The only thing I'm worried about is shin splits and my knees. So far, so good!
