u/Gloomy_Bag_6416

I’m new to running, trying to build a good foundation endurance and build speed. I need to get faster because I’m joining the army (need to pass AFT/OPAT), am wondering if this is a good schedule?

Each run will be 4 mile, except Thursday which is 3mile.

Context, I’m currently overweight (working on it, deficit and all), and I’ve always been heavier even when I was kid… So I have no clue what I’m doing for the most part. I’ve researched what I can, asked for advice where I can, and I’m at the point I’m “just doing it”, and I am seeing improvement, but I wonder if there’s a better way so I stop hurting myself/crashing.

*Edit: Currently I can do 3 miles without stopping, or maxing out HR. I can do the first mile at ~11min/mile, but that second mile goes down to ~13min… and the third to 15-16min… I’m doing well when it comes to nutrition (I believe), and am preserving muscle decently. I’ve been focusing on body weight exercises rather than weighted strength training (if you have advice go for it).

I plan on keeping this schedule (or a potential variation after reading comments) until Jul 6th.