If running for two minutes leaves you gasping, that is information about your starting point, not a reason to give up. Walking breaks let you practise running while keeping the session manageable. Your first goal is a repeatable routine, not a fast kilometre.
Try a small first session
For a generally healthy beginner, an illustrative first outing is a five-minute walk, six repeats of one minute of gentle jogging and 90 seconds of walking, then a five-minute cool-down walk. Slow down or shorten the jogging if you cannot speak comfortably. If brisk walking is still difficult, build that first. This example is a starting option, not a personalised prescription.
Leave recovery between runs
The NHS Couch to 5K programme uses three sessions a week with rest days between them, building towards 30 minutes of running over nine weeks. Thirty minutes does not mean everyone will cover 5 km. Repeat a week whenever you need to; the calendar is a guide rather than a deadline.
Track the right things
Record minutes completed, how the session felt and whether you had pain during or afterwards. Distance and pace can wait. Use a familiar flat route so traffic, hills and navigation do not make the first sessions harder. A phone timer is enough; a running watch is optional.
Know when to stop
Normal effort should settle when you slow down. Sharp pain, limping, faintness, chest pain or unusual breathlessness are not targets to push through. Stop and seek appropriate medical help. Once your routine feels comfortable, decide whether your next goal is a longer continuous run, a 5 km event or simply staying consistent.