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From Fellrnr.com, Running tips
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Before you do any running, you should start by walking. If you are unfit, walking can be sufficient training to raise your fitness level. First, check you can to walk 2 miles (3.2 km) in about 30 minutes. This is based on the idea that walking is more efficient than running up to about 13-14 min/mile (7:30-8:00 min/km) pace<ref name="Kram-1997"/>. So running slower than 14 min/mile (8:40 min/km) pace is unproductive; you are better off walking. If you can't walk 2 miles in 30 minutes, focus on walking and building up to that pace. You should build up to walking at that pace over a few minutes as a [[Warmup]]. If it takes you a lot longer than 30 minutes to walk 2 miles and you can't maintain a 15:00 min/mile (9:20 min/km) pace for long, consider using the incremental Run/Walk program shown below, but substitute walking at 15:00 min/mile pace for the run intervals and do the walk at a more comfortable pace.
=Incremental Run/Walk=
So, once you've reached the point of walking 2 miles in 30 minutes (or verified you can do it), introduce the running gradually. Start off with two one minute runs in the 30 minutes; walk 14, run 1, walk 14, run 1. Try to keep the walking pace at 15 min/mile pace, which is a fast walk and do a short [[Warmup]] before the 30 minutes, starting off with a moderate walk and building up to the right pace over a few minutes. As that ratio of running to walking becomes comfortable, gradually shift from walking to running. If you prefer to extend your overall distance rather than dropping the last few minutes of walk, see the longer plan below. (Note that there are many benefits to taking [[Walking Breaks]], so it's not critical you aim to run continuously. Another option is to keep taking short walking breaks and focus on building up the distance.){| class="wikitable"
! Warmup
! Walk
=Alternative Plan=
This plan uses a slightly different mix of running and walking, starting off with three run/walk repeats, then reducing to two repeats.
{| class="wikitable"
! Warmup
! Walk
=Longer Plan=
This plan starts with 30 minutes of running and walking, but increases to 45 minutes.
{| class="wikitable"
! Warmup
! Walk
