When I first started running, it was all about building up distance, starting with a 10-minute easy run. I think speed intervals, with moderate running mixed with easy run rest breaks, started after about 4 weeks. But now I always do a speedwork or tempo run at a shorter distance, a short easy run, and a long easy run every week. There are lots of websites with training programs - Runners World, Hal Higdon, etc.

Not to change the subject but you mentioned walking your dogs at the same time as when you go for a run. How many dogs do you walk at once? I just started running with my dog a few weeks ago. We've only had her for a little over a month and she hadn't been on a leash much before we adopted her, so it can get a little crazy trying not to trip each other but it's a lot of fun for both of us. When you mentioned "dogs" I could only imagine how crazy that could get - but it all sounds like some great mutli-tasking.