Notes
I did this with Heike and Melissa. I wore a heart rate monitor. On the last 2 miles, we walked for 2 minutes and jogged 1 minute. I monitored my HR to make sure it did not get about 60% of max. On each jog segment, I pushed right up against 60%. I was happy to see my HR quickly recover after I started walking again. This is a good start because I did not have any pain or shortness of breath.