Try to follow this training programme as closely as possible to achieve your goal. It’s based on a balance of training and recovery. You’ll train for 3 days per week (in our example, Monday, Wednesday and Saturday). The idea is to have a recovery of 1 full day off between your 1st and 2nd session, and 2 full days off between sessions 2 and 3.
Below we speak of slow running and fast running. Slow running means you can speak while you run without any difficulty. Fast running means you can’t talk while running anymore, but you’re not out of breath.