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So how much should I run?

At least three times a week is the ideal, Bishop says. One workout should be focused on increasing distance while maintaining an easy pace. One day is a "tempo" workout, meaning you're practising running at "race pace" -- this isn't sprinting, but rather a faster pace you can maintain steadily, say for five minutes at a time with a five-minute walk or slow run break in-between. And the third day is focused on interval training, such as running up and down a hill. Beginners should power-walk or slowly jog up the hill, while more advanced runners can crank up the speed.