I retired from the Army after 26 years of service in 2010. I moved home to Arizona. My wife and I are empty nesters. In 2016 I had stents placed in my heart after discovering coronary artery disease. Since early 2016 I have lost 30 lbs and got in much better shape. August 2017 I retired again. We served a mission to Mexico from October 2017 until April 2019.
total time 34:14. run walk plan was walk 0.15 alternating with 0.35 running but spaced it and walked from 0.5 to 0.75 and then ran0.25. after that I followed the plan. splits 12:07, 11:13, 10:54.
ok... planned on walking slow and did the first 2 miles at 18 minute pace. I was pressed for time depsite getting up at 4:55 am so I jogged about half of the last mile at 12 minute/mile pace. total exercise time was 51:19 so the last mile was done in about 15:19.