I a mid-20s male about 20 lbs overweight by BMI. I work an office job and have been getting a masters degree the past couple years so I’m working to rebuild some healthy habits. I’ve been going to the gym 3-5 days/week since December, and live a fairly active lifestyle in terms of skiing, hiking, going on walks. Since it was a nice day this morning, I decided to run. I did about 2.5 miles at just over a 10 min/mile pace with a couple ~30s walking breaks. It felt good, but I feel sluggish and out of shape. I want to begin incorporating running into my fitness routine as to improve cardio, endurance, and lose weight.
My current workout split is
Monday- squats, legs
Tue - rest
Wed- bench, triceps
Thu-deadlift, glutes
Fri- rest
Sat-back, biceps, supplemental chest
Sun- cardio (bike/ stair stepper in the past)
My primary goal is just building and maintaining a sustainable fitness routine and general cardio health. My secondary goal is to improve my running endurance and speed. In terms of running, my end goal is to hit an 8 min/mile pace for 60 minutes.
Looking for advice as to how many miles I should aim to run this week, and how to think about progression in future weeks. I am happy to progress slowly and steadily, but would like some short term goals to orient myself around. Also, if anyone has advice as to how / when to incorporate running into my current split, that would be appreciated as well.