My friend came to me about starting out running and I'd like to give a few advice on helping you out. The very first thing to know is are you in good shape? Most training program assumes that you can run three times a week without difficulty and unfortunately this isn't the case of everybody unfortunately.
Thus, before getting you there, you need to know where you stand:
1. The Cooper test
Most training program will ask you to run at certain relative speed, compared to your VO2Max. The VO2Max is the largest amount of oxygen that your body can consume while performing a physical activity. Fortunately, you don't need to put yourself in an oxygen-controlled environment to measure up your oxygen consumption!
The Cooper Test is the most often used test to measure your VO2MAX. This test consist of running the longest distance that you can in 12 minutes. You can then check in a table how fast can you expect to run longer distances based on how you performed in 12 minutes. Thus, all you need to run a Cooper test is a watch and a method to measure your running distance.
How to measure your running distance?
If you don't have access to a running track, there are several tools to help you measure your distance:
MapMyRun
Map my run is a visual, easy-to-use tool based on Google Map, that allows you to calculate how long have you run and save your running history. However the advertisement can get annoying and clusters the website.
Google Earth
Google Earth comes without advertisement, does allow you to calculate your running distance, but doesn't allow you to save it for future references unfortunately.
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