I run three times a week. I used the Couch to 5K program (in my case, NHS's podcasts <https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-r

I run three times a week. I used the Couch to 5K program (in my case, NHS's podcasts <https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/ https://www.nhs.uk/live-well/exercise/running-and-aerobic-ex...>), then after hitting 5K, increased the distance by 10% per week until I hit 10K. I listen to podcasts while running.