go and buy this book called jog, run, race. it really helped me get started. also, just start running a little bit one day and then slowly increase it. but dont go super long everyday, you’ll wear yourself out. take breaks and have long days and easy days.

Start by running one mile (if you can’t go a full mile do a half) run the mile everyday, or every other day if you get sore and increase it by 1/4 a mile every other run. Eventually you should run at least 5 days a week if you want to go for a LONG distance.

ok heres mine my coach made me do a long run on mondays at first it was 25min then he add 5min every monday that followed.then tuesday- 16 200meter runs with 3min rest between each one.wed-1hard lap then 2 slow easy jog laps this is one interval i did 6 intervals.thursday-20min tempo run tempo is fast than a jog but less then a hard all out run.friday would be 30 min run.