Good luck with the new regimen, sarge...

I suggest running every day. If you can't run, walk every day. I found that when I was running Tuesdays and Thursdays, it was real easy to start skipping workouts and getting into a funk because they were so spread out. When I was running every day, if I missed a day, I'd just pick up the next day.

You don't have to become Rocky overnight, either. If you can run a mile, run that mile every day. Pretty soon, you'll start to feel good about running that mile and you can start to add more distance. Most beginners try to bite off more than they can chew and stop working out altogether.

I also suggest running out and back. If I run on a circular track, I'll stop sooner than I should. But if I run out to a location, I have to get home one way or another.