I used a program called 5k101 and it was a great app. I think i got it free when they had a promotion. It tells you when to run and when to walk and its an 8 week program where you run 3 times a week. The runs are between 30-45 minutes including a 5 minute warm up and 5 minute cool down. I loved it. In fact I just finished it yesterday. I went from barely running a minute to running over 3 miles without stopping. It really is great.

The walk breaks may seem tedious, and unnecesary when you get to a certain point, but they are more about muscle recovery and building distance. You will surprise yourself every week on this program. It is amazing how fast you can build up the endurance to run 3 miles.

My best advice is to not let your head get in the way of your feet. After about 4th or 5th week youhave the stamina, it is just your head telling you, that you are not sure you can do it. get out of your own head and go for that run. Its possible, and you can do it.

You really don't need to change your diet at all, just make sure you are eating enough to give you energy. If you use MFP settings, make sure you have the right activity level set. If you use TDEE minus whatever, make sure you have it set to moderate.

I incorporate a lot of body weight training on my off days. Tons of pushups, dips, planks, squats, lunges etc. and they really do help with the running. I am just starting to look into starting lifting heavier weights, so I hope that helps more too. For you, just starting, just do it. Don't over think it too much, jsut drink some water before you go, and don't forget to stretch when you get back.

~Cat

PS: take a second to smile every now and then when you are running. It really makes a world of difference.