C25K (Couch to 5K) Run Plan
So this run plan can help answer all your questions about intervals and fueling and injuries but what it can't help is the motivation. It's my go-to recommendation for anyone who's just looking to get into running.
However, if you need something less structured then science actually offers a very simple answer: Just run. The only way to improve on your running is progressively adding mileage and getting more time out on the run. And this applies to even the C25K if for whatever reason you're just too busy one week or your schedule just falls out. Just run.
The honest-to-god answer is this:
1. You're probably running too fast. On days where you're trying to take it easy, just run at a pace where you can hold a light conversation. Or if that's too hard to do solo, run with some earbuds and go at a pace where you can lightly sing along under your breath. If you're gassing out in the first five minutes then you need to slow it down some more.
2. When scaling your mileage never add more than 20% than your maximum run distance. Obviously this may be hard to judge at first but give yourself an arbitrary goal. Run for 15 minutes without stopping. Add an additional 20% for the next run. If you feel like you're capping out just stick with that distance/time/cadence until you feel strong enough to add more.
3. YOU NEED STRENGTH TRAINING. Without leg exercises to fortify your quads, hamstrings, calfs, etc. you're going to put yourself at risk for injuries. Not saying that you always will injure yourself, but adding maybe one or two days a week just to doing some light leg exercises with simple dumbbells, no other gym equipment, can make the perceived effort of running so much easier. I also have a rec that goes over simple at-home exercises.
4. YOU NEED TO SLEEP. You will not beat human physiology with any hacks or shortcuts when it comes to recovery. YOU MUST REST IN BETWEEN. SLEEP IS VERY IMPORTANT.
