A year is a super long time, so it should be totally reasonable for anyone to be able to jog a 5k after a year. I've seen pretty out of shape people finish half marathons at a slow jog. So don't be intimidated.
I can't give you a specific program, you need a personal trainer for that, but as a lifelong athlete I can give you very good advice about achieving fitness goals.
Well to achieve any sort of goal you need to build a pyramid of success. Unless you are super obese, I wouldn't bother with walking except as a cool down and warm up. Walking will not help your running.
I'd get on that same treadmill and see how long you can go on a slow jog for. That's what you are going to do, so that's what's important to do. Start by walking and stretching a bit and then jog at a slow pace for as long as you can. Say you only make it a quarter mile. That's fine! Switch to walking until Improvement comes most quickly at the start. Write down your mileage and walk.
Next time you are on a treadmill, (I'd say you want to go twice a week minimum) Do the same thing with the goal of breaking your mileage running. Don't stop until you've gone farther than last time. Basically repeat this until you can run 3 miles.
You need to always up your level of activity to see any improvement. If you just walk a mile every week, or run a mile at the same pace for that matter, you won't see improvement or get fitter. Basically your body adjusts to what you are doing. If you are walking a mile, your body will be fit enough to walk a mile. If you never go beyond that, it's basically goes 'well this is good enough' and you will just maintain there. So it's always about making gains. If you run a mile one week and a mile and a quarter the next week, your body goes "oh, I need to be fitter than I am" and adjusts.
The final and best advice is to make it a social activity. Join a club or sport. Play basketball with your daughter, do cardio kickboxing, whatever it is if your can make it something you look forward to doing, rather than something you force yourself to do, that's definitely the best thing you can do and maintain.
I can't give you a specific program, you need a personal trainer for that, but as a lifelong athlete I can give you very good advice about achieving fitness goals.
Well to achieve any sort of goal you need to build a pyramid of success. Unless you are super obese, I wouldn't bother with walking except as a cool down and warm up. Walking will not help your running.
I'd get on that same treadmill and see how long you can go on a slow jog for. That's what you are going to do, so that's what's important to do. Start by walking and stretching a bit and then jog at a slow pace for as long as you can. Say you only make it a quarter mile. That's fine! Switch to walking until Improvement comes most quickly at the start. Write down your mileage and walk.
Next time you are on a treadmill, (I'd say you want to go twice a week minimum) Do the same thing with the goal of breaking your mileage running. Don't stop until you've gone farther than last time. Basically repeat this until you can run 3 miles.
You need to always up your level of activity to see any improvement. If you just walk a mile every week, or run a mile at the same pace for that matter, you won't see improvement or get fitter. Basically your body adjusts to what you are doing. If you are walking a mile, your body will be fit enough to walk a mile. If you never go beyond that, it's basically goes 'well this is good enough' and you will just maintain there. So it's always about making gains. If you run a mile one week and a mile and a quarter the next week, your body goes "oh, I need to be fitter than I am" and adjusts.
The final and best advice is to make it a social activity. Join a club or sport. Play basketball with your daughter, do cardio kickboxing, whatever it is if your can make it something you look forward to doing, rather than something you force yourself to do, that's definitely the best thing you can do and maintain.
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