A friend is taking running up and has asked me for advice. I was considering telling him run 1-2 miles a day for a month [at whatever pace he can handle] then 3 miles a day the second month, 4 miles the 3rd month and so on, until he can run 10K pretty much daily. Very conservative to start off, to let him adapt to this new routine.
I was going to direct him to do that for a full year to establish consistency. I would not have him do intervals and such until after a year at least, but I would suggest hill runs (maybe 100-200m twice a week, 4 to 6 reps pick-up style, working on form) after he gets to 10K daily.
He was talking about running a NY's day 5K and I am figuring this would be enough of a challenge to start him off. I have succeeded in talking him out of doing a marathon right off.
What do you all think? (his background is essentially ice hockey leagues in fall and winter and spring/summer softball leagues, he has the interest but has limited running background, he's 40-ish)