Week 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

GALLOWAY J. GALLOWAY'S 5K/10K RUNNING. 2ND. ED. AACHEN, GERMANY: MEYER & MEYER SPORT; 2008:38. USED WITH PERMISSION.
*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk 1 mile (1,600 meters) slightly faster than your normal pace. Time your 1-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Your 5K race pace should be about one to two minutes slower than your fastest Magic Mile time.
MondayRun/walk 30 minutes
TuesdayWalk 30 minutes
WednesdayRun/walk 30 minutes
ThursdayWalk 30 minutes
FridayRest
Saturday5K race day
SundayRest or walk

Source: http://www.mayoclinic.org/healthy-living/fitness/in-depth/5k-run/art-20050962/