What is a good running schedule?

Space the hardest days evenly apart. Rather than spacing them just a day apart (for example, a workout on Thursday and a long run on Saturday—leaving four easy days until the next workout), its best to schedule them with about equal recovery. A Tuesday/Saturday schedule works great for a faster workout and a long run.

How long should a run last?

Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you dont get hurt.