When I start running (which I get an itch for about every other year) I start by walking a couple miles every other day.

Then I start running (almost as slow as I walk) for 3 mins and walk 3 run 3 ect... then 4 and 4, then 5 and 4 then 6 and 4, then 7 and 3 and then 8 and 3 (repeat til 30 mins is completed).

I do each step 2 or 3 times til I can get to 3 sets of 10 and 1 then 2 sets of 14 and 1, then finally running 30 mins straight.

I can't stress enough that the slower you run, the further you can run in the beginning. around every 3 weeks i pick up the pace VERY slightly!

hope it helps!

Carina