If you've never had a formal running program before it can be a little intimidating. Ease into a little and get some basic runs under your belt. Then as you build confidence, start adding more specific types of workouts, 1 customized workout a week to start is enough. From there you can build to 2 and eventually 3 customized workouts a week. Enjoy the process!
hopefully, you will find this tool helpful.
Personalized Workout Calculator >>>>
http://www.runningmeets.com/evp/?seed=workout-calculator
Coach Ken at 5 Speed Running Coach