Katie: caught on camera!
Calf stretch
Hamstring stretch
I have put together a 9-week plan, which builds up to running for 30 minutes without walking. This plan includes three runs per week (weeks 1-4, repeat the run three times each week) with rest days in between each running day. Start every run with some dynamic stretches and a 5-minute brisk walk. Cool down with a 5-minute walk after each run and complete your session with some cool-down stretches.
Start slowly and try not to overexert yourself on your first run. In my experience, this is the reason so many people give up running after their first attempt. Remember that your body will need time to get used to training in this way and you need to be disciplined about gradually building up your fitness levels.