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been running a long time now and only advice that is allways correct and true is start easy and work up ,first few week run 3 to 4 days say tue wed rest thurs run fri sat rest sun mon and each run wants to be 2 to 4 miles nice and easy dont worry about time just yet . once you can run 4 days a week nice and easy build up the miles a couple each week and run the odd 5k to get a time and try to better it each month . speed work is just as important as clocking up the miles. most important allways warm up and warm down plenty of stretches. make a good program and stick to it al the best andy
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