Start with a medium walk for warm up
Goal is :15 of running throughout the workout
feel free to break that up into sections of 3x5:00 or 15, 1:00 sections with walk breaks.
5:00 easy cool down
Future Workouts will just set goal run time, work towards running for the prescribed time all at once.
15:00 of running
The long run is intended to build your mileage and will build up allowing you to get comfortable with longer distances each week.
Goal is to try and run for 3 solid miles. with a rest day prior, stretch for this goal each week.
Crosstrain or Walk