incline? flat? elliptical? bike? tread? fast then slow? steady? 20 min 3X a day? or 1 hour session?

well its best to get a tredmil. but if not then thats fine. elliptical and then bike and run are all good. Run as long as possible, slowly build up your time then go to miles. thats what i do and just keep increasing your time to miles. you can go at the pace thats best fits you, you want to go slow but not to slow nor to fast, just pace your self so you can go the dist.

join a running club