You want to start distance running but you've never run in your life. What are you to do? If you have access to a treadmill then you can get started in a safe, comfortable way without having to worry the winter weather and the exact distance and course you run on.
Running on a treadmill has the advantage of offering a smooth, cushioned surface that is easy on the joints. Most treadmills come with programmable modes where you can alter the elevation throughout the workout. Here is a beginning running program taken from "The Non-Runner's Guide to Marathon Training". At the end of the program you should be able to run for 30 minutes straight comfortably.
Week 1: 3x/week -- walk at 3.0 - 3.5 mph
Week 2: 4x/week -- walk at 3.0 - 3.5 mph
Week 3: 3x/week -- walk at 3.5 - 4.0 mph
Week 4: 4x/week -- walk at 3.5 - 4.0 mph
Week 5: 3x/week -- run 5 min; walk at 3.5-4.0 mph for 5 min; repeat twice more
Week 6: 3x/week -- run 10 min; walk at 3.5-4.0 mph for 5 min; repeat once more
Week 7: 4x/week -- run 15 min; walk at 3.5-4.0 mph for 5 min; repeat once more
Week 8: 4x/week -- run 20 min; walk at 3.5-4.0 mph for 5 min; repeat once more
Week 9: 4x/week -- run 25 min; walk at 3.5-4.0 mph for 5 min; repeat once more
Week 10: 4x/week -- run 40 min
