Goal: Run for three minutes, walk for one minute, for 30-33 minutes. As an extra challenge, consider picking up your pace during one of the running intervals.
Potential Pitfall: Hydration
You should be drinking 500mL before you start your run
During the run you should be drinking 1cup (250mL) for every half hours
And after your run you should drink 1 cup for every pound you lost during your work out