Took this from the CF Endo website:
5 minutes running (so all out, knowing you gotta go for 5 minutes)
2:30 off (ipod doesn't do halves so 2, then started at 1 min)
6 min running
3 minutes rest
7 minutes running.
Total distance was 5.4k, on 18 minutes of running, 5:30 of walking plus whatever it took from the stopping point (about 2 blocks from the house) to get home.
I felt like I was hoofin' it but hard to tell.