The Absolute Minimum
Be conservative when choosing a training protocolfind the one that fits your goals and current fitness level.
Perform a majority, if not all, of your weekly workouts at an easy-to-moderate intensity to prevent injuries.
Use both your target heart rate range and the RPE scale to monitor your intensity during walking and running.
Over time, discover the correlation between various intensity levels and your walking or running pace.
Incorporate at least one day of cross training into your weekly routine for variety, injury prevention, and fun!