Training plan vs just running

Same pace every day will lead to no stimulus for your body. You want progressive overload to get anywhere or you'll quickly reach a plateau. I'd try to get to running 4 days first before going for any structured plans. Maybe add the 4th run and slowly increase it to 15K as a long run, that would be the easiest transition to a training plan. Depending on your goals, there are plenty of free books & plans available which allowed runners to PR and develop over time, like Daniels, Pfitzinger, Hanson, Rubio, Hadd or even training plans from Garmin (I imagine Polar/Coros have plans, too).

Before you should think about a performance oriented plan, you should try to stay healthy. That is the highest priority especially at the beginning. So i would invest in someone who looks at your running form and body, because having a bad running form or muscle inbalances, less flexibility are leading to injury. And that leads you to stop running.

A ridiculous amount of runners gets injured every year.

I partly disagree with this. Many runners with good form (it remains to be proven what is good and what is bad) get injured and many with bad form don't, because your body is adapted to your form. Changing your form is increasing your risk of injuries.

The reasons for injury are many, but very often are linked to too rapid changes (volume, intensity....).

Runners that run 2-3 times a week get more injured than runners that run 5-6 times a week. Because if you run more (still in a pretty reasonnable way) your body is more adapted.

I would rather follow the advice of Silviu. First increase the number of times you run and then you can better think of structuring it as you have more room for variations.

Yes 2 workouts a week will do wonders for you.

Training for running is simple:

- 1 day per week work on speed

Speed means = mile, 3k or 5k pace

For example 6x90 sec uphill fast

Or 5x800 meter with 90 sec rest on the track

- 1 day per week work on speed endurance =10k /HM pace/ Marathon Pace/ overdistance

4x6min with 1 min jog in between or 20min in one go or 40min at Marathon Pace or 2-3hour long run

Rest of the days you just run as much as you can without sabotaging the workouts or getting injured.

If you get really fit you can do a 3rd day per week and start training two time per day.

But for now start doing 2 workouts per week one speed and one speed endurance.

I would start alternating

5- 6x Hill Runs or 800s Track

And

20 min at HM pace with 40 min Marathon Pace

Good luck

i ogt this...