An excellent strategy to start running is to begin with a run/walk program lasting approximately 30 minutes, 4 workouts per week.   A good way to do this is alternating two minutes of running with 4 minutes of walking; totaling 30 minutes of workout.  The running should be slow jogs, not fast springs.   Run at a pace that will let you talk with a training partner, that will be the right pace to start!

After 10 weeks of doing like this, you will start running for the whole 30 minutes workout (no walking).   Once you are able to run for 30 minutes, you can start thinking on miles and distance.

Running 9 to 14 miles per week will be a good start; we recommend running three days and rest four; you could include alternative activities during the week, such as:  cycling, swimming, or strength training.

By following this method you will be ready to compete on your first race; look for a local 5K race.  5K is a short distance, that you will easily complete in approximately 30 minutes.    Good luck!