Couch to 5k iphone app query

321k

i'm just about to start this couch to 5k ,week 1 day 1 i was testing it out to see what it was like and when it says jog on the app the voice says run. So when im alternating do i walk then run as fast as i can or just a gentle pace jog? I want to do everything right so i can benefit from this app.

Thanks

321k

never mind i had to do a slow paced jog anyway it nearly killed me