WALK for 5 minutes at the incline and speed suggested THEN run for 5 minutes changing the speed at each minute with no incline, Repeat 3 more times, THAT IS IT....pretty easy to remember!
Here is a tip:
For the walking part is actually the hardest part ONLY IF you DO NOT HOLD ON. This speed is what I do but I am 5'9" and I know shorter legs need slower speeds to keep up, so adjust the speed if needed, just push yourself to not hold on. Same with the running....you can go up by .5mph at each minute, it doesn't have to be an increase of one full speed.