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Anonymous
its not very important that you run a specific distance or speed so much as it is that you RUN (not walk) for at least 30 minutes (45 is better). once you can do that well, then increase your speed and distance to challenge yourself. don't run more than 4-5 days a week or you'll risk injury and/or not improve.
also, since you sound new to running, you NEED to wear the right shoes. have a professional help you fit them, and expect to spend twice as much as you think you should. this is the serious business part: the shoes, no joke.
for motivation buy a tiny ipod. also, find out where lots of hot women run, two reasons here: 1.) duh, they're hot and when they run they don't wear much! 2.) if you have any balls you won't let yourself get beat by women so you'll run faster than you normally might.
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