When I go for my walk/jog I jog for one minute than walk for ten minutes and repeat until I am done with my workout. It is easier on my legs and I get a great workout. I walk/jog for 2 miles. This is what my body can handle so this is what I do. Let your body be your guide if you can handle it do it if you are experiencing pain anywhere you should NOT do it. Just begin with walking like I did and work your way up. Remember as long as you are moving you are losing!!! It has been 10 weeks since I set out on my journey and I have lost 16lbs!!! I feel that is reasonable and don't want to move my weight loss to fast because from experience when I lose quick I gain it back quickly plus some more. You are doing an awesome thing just remember that change is a process.

Good luck!!!

If couch to 5k is too hard (and for lots of us heavy runners it is too "progressive" here is another way to go about it...

Once you've been walking for at least an hour at a time I'd think you'd be OK to start this.

Start with walking either 4:30 and running :30 or walking 4:00 and running 1:00 - Do this for an hour or so 2-3 times a week.

Each week you add either :30 or 1:00 depending on what you feel your body can handle.

If you feel you need to repeat the week. Do so.

So week 2... Say run 1:30 and walk 3:30 until you hit 60mins
week 3 run 2:00 walk 3:00 until you hit 60mins

and so on.

Once you hit 5-7 minutes of running straight it's pretty much all mental from there.

I followed this from the 13 week learn to run book and it worked fabulously. I think I added in 2 extra weeks from repeating weeks.

I did something similar. Mine was much less scientific. When I was ready to try my hand at jogging, I just ran until I couldn't anymore. I would walk until I got my breath and go again. I didn't know it at the time but I was actually running HIIT (High-Intensity-Interval-Training). Turns out, it is the most efficient way to burn fat.

Anyway, after a while you slowly increase as you are able. When I started, I could only go about 1/10th a mile!