Starting to run

OFDM

As I'm completely unfit I've decided to take up a bit of running. I haven't done much running in the last 15 years since primary school so I've decided to take it slowly using the run/walk method. So far I've done a couple of 30 minute run/walks where I run for 15 seconds at a "medium" pace (about 20 secs to run 100m) and walk for 45 seconds.

I've tried doing 30sec/30secs before for 30 minutes before and found that very exhausting, but with the 15/45 ratio I get reasonably tired but not out of breath after 30 minutes.

What I want to know is how often should I run and how often and by how much should I increment the run/walk ratio so that eventually I'll be running for the full 30 mins?

daymobrew

One web site goes the walk/run method to get started. The coach even promotes 'walk breaks' during actual long distance runs e.g. marathon.

My wife is using a walk/run programme from a book from the library (Runners World [magazine] Complete Guide to Running, iirc).
I've attached a pic of the page. Starts with 2min run, 4min walk, repeated 5 times (30 mines). Ten weeks later it has you running 30 mins (3.5 miles).

OFDM

That image of the run/walk program looks interesting. I think I might give that a shot instead of what I'm doing at the moment.