Day one/week one of my training. I'm 47, need to lose a few libbies (lbs) and gain some confidence and attitude. I'm not sure of the 20 minutes for today. Does this mean (after the 5 minute brisk warm up) alternate between jogging (60 secs) and walking (90 seconds) to equal 20 minutes? I ended up at 25 minutes (INCLUDING the 5 minute warm up). I know it really doesn't matter in the long run. Thanks for any encouragement from my fellow newbies.
At least on the version I am doing, it's a 5 minute warm up and a 5 minute cool down, with 20 minutes alternating running and walking in between the warm up and cool down.
The app I'm using shows the 30 minute clock and announces when to begin each stage, i.e. "begin your warm up now" "Begin running now" "begin walking now" "begin your cooldown now". Makes it easy, I don't have to track anything, just wait for the disembodied voice to tell me what to do next.