Here is your guide to start running! Remember that slow and steady wins the race, and that more is not more when it comes to running.
Make sure to always have at least 1 rest day between sessions (minimum) and to listen to your body. If you feel any form of pain or discomfort coming on, make sure to seek professional help, to help you in terms of rehabilitation.
Session 1: (do this session twice, before advancing to session 2)
5 x (4 min easy walk ; 1 min easy run) = 20min total
Session 2: (do this session twice, before advancing to session 3)
5 x (3 min easy walk ; 2 min easy run) = 20min total
Session 3: (do this session twice, before advancing to session 4)
5 x (2 min easy walk ; 3 min easy run) = 20min total
Session 4: (do this session twice, before advancing to session 5)
5 x (1 min easy walk ; 4 min easy run) = 20min total
Session 5:
2 x (1min easy walk; 9min easy run) =20min total
Once you feel comfortable with this you can slowly increase your total run time. A basic guide to go by, is an increase of 10% of weekly run volume. This may seem conservative but it is important to build your run volume slowly because if it is increased too quickly, one risks getting injured.
Happy running!