Power in Motion is a beginning program for runners in the Houston area. It is part of HARRA, Houston Area Road Runners Association. They have posted their training program. Just change the dates and it could be used by anyone.
To find the plan for beginners (they call them Aerobic and Batons), click on Training on the left sidebar, then Aerobic and Batons. The Intermediate plan is called Carbo and Dawns. Advanced plan is called Enduro, Fitness, Gu and Hydration.
On some of the plans, there is something like this: 6x(3R/1W). That means: run for three minutes, walk for one minute. Repeat for a total of six times.