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Erique,
O mais sensato é que você procure um profissional de educação física urgentemente. Altura, peso e idade não são parâmetros suficientes para prescrição de treinamento. O ideal é que você faça testes, laboratoriais ou de campo, para ter suas referências individuais. Um bom profissional poderá não só interpretá-las como também indicar o melhor treinamento.
A partir daí, pode começar a seguir as planilhas de treino tanto do site O2 Por Minuto quanto da Revista O2.
Uma boa dica para resolver a questão da distância percorrida é aferir esta distância do local onde costuma correr. Uma bike que marque distância pode ser uma opção, assim como um GPS ou o Nike Plus são saídas para você ter a referência dos quilômetros percorridos.
Bons treinos,
Luciane Macias
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