Something a guy I went to school with did was run half miles for a total of 3-4 miles. The 800m is the most miserable run in existence if you work at it correctly. He really dropped his times and ended up getting picked up for the SEAL teams, so take that for what you will. My old basketball coach also used to do ladders when he was a redshirt freshman in college--he'd start with a mile, then two 800s, 4 400s, 8 200s, 16 100s, then come back up. He said he could run forever after he got good at that, and was fast too.
Also check out these books:
The Runner's Handbook. Excellent beginner's reference and has several very basic but effective training schedules. Bob Glover writes a training program for everyone who enters the NY Marathon, and of the people who follow his guidelines, 95% finish the race. Also check out
The Competitive Runner's Handbook.
A couple other books I've enjoyed are
Body, Mind, and Sport, which takes a different tack on working out than a lot of things do (ayurvedic medicine), and is written by a guy who used to finish in the top 5 in Ironman Triathalons.
ChiRunning is written by an ultramarathoner who has won races in his age class. His whole thing is form focus and learning how to run the way we did when we were kids.
Last but not least, my favorite is
The Zen of Running by Fred Rohe. Written back in the 70s, but I just like reading it--kinda cuts away a lot of the scientific bull and just says, GO RUN.
Also check out the
CrossFit website--not as much running but it'll get you where you want to be.
I agree with a few people here but only to a point. Running sucks while you're bad at it. When you get good and start feeling good, there are very few things that are better. Start slow, take it easy, and mix it up. Go run with a much faster friend 1-2 times a week. Play around with it and see what works. Run fartleks (Swedish for speedplay--run fast for a block, slow for a block, etc.), hills, sprints, much longer distance than you're used to, etc.
Okay, enough procrastination for me...
Hope this helps.