<p>Well, I am currently running 2-6 miles daily because I am on my track team, although I take sat or sun off. I only started running 3 weeks ago and I'm already at that pace, and I started off at a daily as well. Since starting I have gotten from a 8:30 mile (I was really out of shape) to a 6:00ish mile. That's just 3 weeks! I've found that the hardest part is just getting out and doing it yourself, so that's why I joined the track team, and even more, the distance runners! Trust me, I'm not a natural runner, but it is necessary for me to get into West Point, and so I have enough motivation to do it even when I'm just dying.</p>
<p>Therefore, I suggest a minimum of 2 miles daily (take a break on the weekend, just one day though) and work up to at least 5 miles daily before you get to WP. I would also suggest not taking a break beforehand to do other training. You should train concurrently with running, and not take extensive breaks, max of 2 or 3 days. It's amazing how fast you can lose the stamina you have worked up. Again, do not take too extensive breaks!</p>
<p>Oh, and like lygonair said, as long as you have good shoes (make sure they are RUNNING shoes, not cross-trainers or basketball shoes: I prefer Saucony or Adidas) and you stretch, you should be good. I suggest doing a 5-10 min warmup at an easy pace, then stretching, then do 15-20 min at a distance pace, then go easy for a couple minutes, then kick it up and go 85%-95% of max for 5 min. Do a couple sprints and then cool-down with a 5 min jog. Finally, stretch! and drink lots of water. If you stretch after your workout you can help yourself tremendously for the next day. Trust me, I've NOT stretched before after the workout and regretted it the next day.</p>
<p>I hope this helps anyone who is looking to get serious about running, and obviously I'm not an expert, that's just what works for me. BTW, I have a track meet tomorrow (my first one) and I'm running 4x800, and that's a tough race. Wish me luck!</p>