This is what most people do wrong and why they hate running:
They try too hard. They run too fast.
Today, your task is to run for two minutes out of your 30. No stopping. No walking. Just running. You might hate it. You might think it's the longest 2 minutes of your entire life. So. Let it be the two longest minutes of your life. You can do it. If it pains you, then remember: you're probably going too fast! slow down. Look at that watch. Keep running. Then you can walk. If you feel it's possible, try to get a few more 2-minute runs in there. But if this is your virgin run, make it one 2-minute try.
Personally, I did this part of the training on treadmill, aided by the friendly little lights, seconds and blinking bars. It wasn't wonderful. But it was just 2 minutes!
This is what you need to tell yourself:
I'm getting stronger. I'm getting better. Each time I do this, I will hate it less.
The truth about running is that you really evolve more dramatically during your first months than you do later. If you get your training in, building stamina is very rewarding! You'll notice great changes pretty soon.
Ps. a few words on warming up & stretching:
I hear it's good to warm up before a workout and great to stretch aftwerwards. But since it seems implausibe for any person to have grown up in the western world without hearing about this, I haven't brought it up.
personally I just put on my shoes and go, jogging very slowly for the first few hundred meters. That's my warmup. I think real athletes would not approve. Then post-workout I do some stretching, if I remember.
