I’ve been jogging every other day and this shit sucks as much as ever and I’m as bad as I was 3 weeks ago. I don’t know how people do it. I switched to a HIIT style like 30 second sprint-ish thing and 45 second walk repeated today but now my shins hurt. I’m not designed for this.
Most novice runners go too far, too fast, too soon.
One HIIT session a week is fine, but I usually do ~20 miles a week and only 2 of those are on HIIT day.
Your steady running tempo should be just at the edge of where you still have enough wind to hold a light conversation.
If you're training for something long distance you can double up the time you put in on a steady run day once a week, but you need to drop the pace to something where you could give a lecture on a topic of your choice.
My week is broken down into:
M: 30 minutes tempo
Tu: 30 minutes tempo
W: 10 x 2 mins sprint + 1 min jog
Th: Rest
F: 30 mins tempo
Sa: 60 mins long slow run
Su: rest
If you increase weekly time on the road then don't increase pace. If you increase pace don't increase time on the road. Max increase in either is 10% per week. If you are sore then stop for a few days until you aren't sore. Then run less distance when you start again.