I'm coming off 9 months of injury (badly tore up my ankle in a boat accident).

My muscle memory feels very comfortable at jogging a 7-8min/mi pace, but I don't have the fitness to support that pace for long at all.

For the last long number of years, I've been a run walker. But now, I'm down to a 2:1 run/walk ratio -- jogging 2 minutes, then walking 1 -- averaging about a 9:20 pace. Over the past 6 weeks, I've gone from running zero to running 3 x per week with my longest run to date of 4.5 miles.

My goal is to get to a point where I'm jogging 6 minutes and walking 1 -- this is the magic number, because I'd like to run a fast mile sometime soon, and when I'm fit run walk 6:1 is effectively doing endless mile intervals.

Any suggestions on how to best start phasing down the amount I'm walking?

My ideas right now are to either to keep my runs at 4.5 miles and start phasing in more running, by run/walking 3:1 towards the end of my runs _or_ to keep at 2:1 until I get up to 6 miles 3x per week.

Thanks!