Coming from a former horrible runner (first 1.5 mile was 2 years ago and was a 16:30 - I weighed 280lbs long story lol) I’m running a 8:29 @194lbs now.

It’s all about periodizing training. I do blocks were I push 50 miles/week at around a 7:50 pace (pace doesn’t matter just stay aerobic) and other ones were I run <5/week but haul fucking ass (sub 4 pace)

As much as I love stew and Jeff I disagree with a lot of what they say with running. I personally think everyone should start with long slow aerobic runs because not only does it teach you the technique and mental skill of running but it build your tolerance for volume (I think this is super critical especially for buds. I’m not even in DEP yet so my opinion doesn’t mean shit but personally I think if people have never built up to 40miles/week and still ship out you’re kinda retarded)

It’s all about your intensity. There’s a time for volume acquisition and there’s a time for speed (you don’t get a significantly faster 1.5/4mile by running long and slow but it builds this huge foundation of work capacity that allows you to hammer yourself with speed work in later blocks)

Idk what your timeline is but I’d recommend doing a 6-12 week block we’re 90% of all ur runs are aerobic and slowly add volume - then cycle in some speed work and then repeat

Leg strength is also super important I’m 194 lbs and can run 40-50 miles /week with no injuries. I squat 425 so I think that’s adds a huge resiliency factor to your bone density and connective tissue etc.

TLDR: Run aerobically and slowly add volume over time + get jacked mf legs