Workout went just as advertised...for me anyway. Bob seemed OK with it as well. I felt like the short walk breaks significantly delayed fatigue...promoted greater fat burning...allowed higher quality running during the run periods...and did not beat me up. I was averaging 6:50-6:52 mile for the last few run periods...without feeling much fatigue...and this is a relatively quick pace for me. I'm very excited as this opens up a method of training that I've dabbled with....but never fully explored...for both myself and others. At the very least...it seems an excellent method for safely increasing to volume levels necessary to reach one's peak performance.
There's a great description of Bobby McGee's walk/run protocol here. Give it a look. This is not some faddish method used only by beginners...even though it can be applied very effectively to the novice athlete. This is a method Bobby has used with Olympic medalists as well as some of the top triathletes in the world. It's for everyone.
One of the keys to effective walk/run workouts...and I didn't realize this until Bobby McGee pointed it out...is to walk with a high cadence and arms bent during the walk breaks. This seems vital. If you lope along...as if on a leisurely stroll...you get a dead leg feeling when you start up running again. The walk breaks are not meant to be a rest...there are something more along the lines of a system reboot. If you try it...and you pay attention...you'll understand what that means.