If you have the time I recommend working on distance first. Running farther is great for fat loss & cardio training and speed only really matters if you're trying to be competitive in races or have to squeeze your run into a confined time slot.

I also find that adding distance makes it easier to improve time. If I can only run 1 mile, it's pretty hard to run that same mile but faster. BUT if I can run 3 miles, it's a bit easier to run 1/3 of my normal distance but focusing on pushing the pace.

We can try 10 yards faster and then repeat.

As-long-as we gradually increase our effort.

Somedays walk, somedays jog, somedays shorter, somedays longer — it's all good.

The cool thing about running and lifting weights is that you see a lot of progress early on. The path to a sub 30 minute 5k is all about getting out the door and consistently running a little more. Pretty much everyone who starts weight lifting has a moment a few months in where they go to lift a random household object and are shocked by how light it feels.

I was here about a year ago. Getting close to doing 5k 4 times a week, but the last 2k are more walk than run. I'm definitely more interested in getting endurance over speed, but both improve pretty steadily at this point. I guess once I'm doing 5k without walking I'll try to just increase pace. Pretty amazing how much better my quality of life is since exercising seriously for the first time in my late 40s.

I was you like 3-4 months ago. Part walking, part running. It was a tough start and I was extremely sore during many runs!

Keep it up though. All of a sudden it all sort of comes together. I just ran 9 miles straight last week! I was shocked and so excited.

Don't push yourself too hard, especially if you are out of shape.

I did the same thing but kept pushing harder because my muscles could keep up and I wanted to build up cardio endurance, but I didn't take into account my bones.

Shin splints are no joke and will sideline you for months without warning. It takes several months for your leg bones to build up the compressive strength to deal with continuous high impact running.

Even if your endurance can take it, take your time. Slow and steady wins the race.

As a result of your comment, I went looking into advice for beginning runners. This led me to understand heart rate zones and other related concepts.

I've now dialed my efforts way back, since apparently I was pushing way too hard and didn't even realize it. Thank you!

(I did read your other comment.)

Continue doing the walk / jog that you found "surprisingly enjoyable".

Continue doing jog instead of walk when that feels OK to you, and walk or stop whenever you feel like it.

Continue for a month.

Long enough to learn what your body feels like with that regular exercise. Learn to distinguish routine tiredness from something doesn't feel right. Let how your body feels be your guide.

Also, progress will be smoother if you also try to level-up with exercises designed to prepare for running.

The best approach I've come across is "Running Rewired" by Jay Dicharry. I was lucky enough to stumble across it in the local library.

https://www.google.com/books/edition/Running_Rewired/epZUDwA...

Thanks for the tips, and yeah, I'll check out that book!