Questions about fitness running?

1) change it up. The first day just run a mile at a decent pace. The next day run longer but slower. The next go faster and less distance.

2) the easiest way to explain this is that distance runners and sprinters train separately for a reason. Sprinters get a lot more muscle works where distance runners get the endurance and the lung capacity.

3) this goes back to number one. train similar to that. But don't push yourself so hard you want to die or can't breath. But definitely get some hard breathing in. Sprint the last one or two hundred meters of your mile. But don't sprint the whole thing. Try to beat your time but not kill yourself.

4) don't give up... the first week is the hardest. The first run is horrible. The second is even worse. And until a week goes by it wont get any better. Maybe two weeks. So just keep at it. Eventually you will be happy with it. Run 5 or 6 times a week. If only 5 days a week then don't take two days off in a row. Just one. That first day back will be horrible if you take too many days off in a row. Also stretch a lot. Stretching does wonders. Run just a little to warm up. Then stretch a lot and start your actual run. Then stretch when you are done. This will keep soreness down (but wont stop it at all).

Good Luck