This is the plan I am following since I don't have a smart phone with a nifty little app that does it for me. :P
Tonight I followed day 1 of workout 1 only instead of doing it for 20 minutes, I did 43 minutes. the first 5 minutes were the brisk warm-up walk and the entire rest of the way was 60 second run with 90 second walk. After reaching the 20 minutes I was still halfway from my house so I was like well I might as well keep up this pace and how fast I can make it back home. :)
Cardio Trainer app says I did 2.85 miles in 43 minutes. This website calculates my speed to be 3.9 miles per hour, so yay not bad! I'm so excited! Also if I type in how many kmh it says that is on the next one down and tell it I'm going 5k then it says at that rate I would do 5k in 46 minutes and 52 seconds. So I guess if I did a 5k today I could expect my time to be roughly 47 minutes or less. Just for kicks I'm going to take a wild guess/hope that by December I can do my 5k in 42 minutes or less. That gives me a few months to try and shave off 5 minutes of my pace. I hope I can do it!