Start a c25k program. It's 8 weeks and it's a couch to 5k. Since you have running experience it should be easier. I am finding since I have prior running experience even though I haven't ran in a while I am able to keep up easily. I do my 3rd week 3 run tomorrow then I would start week 4 Wednesday (I started in the middle of the week obviously).
I haven't ran in a year and I am able to run 5 or more minutes after it says to stop (I continue to push myself, usually I stop because I have to get ready for work since I run in the mornings and I am limited on time).
I actually run every other day. So sometimes I run 3 days a week, others 4. When I got to my 3rd run on week two I elected to skip to week 3 because I found it extremely easy and I wanted to challenge myself more. I use the c25k program on the ipod because it tells me when to run and when to walk, but you can get a print out here as well.
| Pounds lost: 9.4