I am a bit of a lard arse (about 4 stone to lose) but l started running last week to try and shift a bit.I am only running a mile but the first time l did it l couldnt run it all and l thought l was going to die afterwards.The 2nd time l didnt run it all and thought l was going to die afterwards.The 3rd time l did it (in 4 days) l didnt run it all and felt like my calfs were being ripped from my legs afterwards.Then l did not run since last Tuesday until today as l was waiting for my running shoes to come off ebay.
Then l ran today and quite unexpectedly ran the whole mile and felt fine afterwards!! l was so so so so so chuffed!!l know its only a mile but to me its just the start and it shows progress which l am really happy with!! My legs are a bit sore but not too bad, l dont really know how to do stretches though.

So how far should l add onto my mile each time l run now.My ambitions are to:-

1) Lose weight, get fit and tone up
2) Run the Blaydon Race next June
3) Run the Great North Run next October

So how should l continue progressing with these aims?

Thanks guys xxxxxxxx

Really well done. Unfortunately you have to feel like you're going to die to get better results. Try running the same distance faster and the next time running longer distances slower. If you do not keep pushing yourself then your progression will slow.

l am agree with TrainHardLiveWell.
It is a slow building process to get good stamina.
The key is consistency & enough time to take a rest.
Join gym can improve ur motiviation & to prevent getting bored by getting exposed to different cardio.

Remember to take a day off after run to allow ur body recover. ( u can use this day off to do some weight training in gym to tone up ur body)

Example of 16 week plan of training, see the link below: http://greataustralianrun.com.au/downloads/GAR2008_Beginner_Training_Plan.pdf

Simple. Just gradually increase the mileage.