Sure! Here are some examples of walk/run programs for someone who is not very fit:

1. 30-second intervals: Start with a 5-minute warm-up walk, then alternate between 30 seconds of jogging and 90 seconds of walking for a total of 20-25 minutes. Finish with a 5-minute cool-down walk.

2. 1-minute intervals: Start with a 5-minute warm-up walk, then alternate between 1 minute of jogging and 2 minutes of walking for a total of 20-25 minutes. Finish with a 5-minute cool-down walk.

3. Walk/jog pyramid: Start with a 5-minute warm-up walk, then jog for 30 seconds, walk for 30 seconds, jog for 1 minute, walk for 1 minute, jog for 90 seconds, walk for 90 seconds, jog for 2 minutes, walk for 2 minutes, jog for 90 seconds, walk for 90 seconds, jog for 1 minute, walk for 1 minute, jog for 30 seconds, and walk for 30 seconds. Finish with a 5-minute cool-down walk.
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