Ah! The Josh Clark stuff. Somehow I had lost that web link, thanks for the reminder.
In my professional life (I am a Healthy Living Worker for a community project) I have used this site as an example of goal setting. A lot of sedentary overweight/obese people have ended up using it as the basis for their own physical activity sessions.
In my personal life I have listened to my clients and what I have done is used each week twice. So I did week 1 for 2 weeks, week 2 for 2 weeks and I think it was week 3 or 4 that I stayed with for about 3 weeks - well it did hurt a bit more than I was willing to admit
Most of my clients held to the times religiously for about 10 minutes
but all of them (including me) found it a useful tool for self setting goals and developing a progressive schedule.
See how you feel after the first run and then either modify what is written or come back and ask more questions. There are a lot of people here who have tried such stuff, so you are bound to get a lot of info.
As for me, well, I talk a good fight (it is my job after all) but I don't walk, or in this case jog, such a good fight! So I can sympathise if you try it out and it hurts!