I did my usual 5 minute warm up and then did about 20 minutes of run one minute and walk one. then I did 6 minutes of running and 2 walking then I did 4 minutes of run one and walk one but i ran quite a bit faster ( and I use the word faster loosely) walked for 2 minutes ran for 2 and finished. I will be glad when i can just do this and not have to look at my watch all the time, but it is the watch that keeps me going and kind of competitive. I felt pretty good afterwards, no serious aches or pains. I can skip the advil today.