I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time.
Day 1 - 1 hour of walking 5 to 6 km per hour, with no running
Day 2 - Rest
Day 3 - 4min walk and 1min jog / run ....do this 12 times to oneself an hour to do this activity.
Day 4 - rest
Day 5 - 4min walk and 1min jog / run ... do this 12 times as on Day 3
Day 6 - rest
Day 7 - 3min walk and 2min jog / run... do this 12 times till it is for an hour
Day 8 - rest
Day 9 - 2 1/2 min walk and 2 1/2 jog/run.... do this 12 times till it is for an hour.
Day 10 - rest
Day 11 - 2min walk and 3min jog/run...... do this 12 times till it is for an hour
Day 12 - rest
Day 13 - 1min walk and 4min jog ...... do this for 12 times till it is for an hour
Day 14 - rest
Day 15 - 5min jog and 1min walk ........do this for 10 times.
Day 16 - Try running all the way for an hour or follow Day 13 programme.
Day 17 - rest