Just a beginner here. Been running about 2 months now on a track at the local high school.
At the beginning, could barely run a mile - ran the straights and walked the curve of the track for 4 laps. Now, I can jog 6 laps (or 1 1/2 miles) or run 4 laps (1 mile, at 8:30 - 9 minutes) at a higher pace before having to stop and walk to rest. And then do another 1 1 /2 miles with some running the straights and walking the curves, or jogging a lap before needing to walk 1/2 lap to rest. I do this about 3-4 times a week, with 1 rest day in between.
Some times I'm too lazy to go to the local high school and just run this loop around my neighborhood. It's about 1 1/2 miles with some inclines and rolling hills. This is tougher than the track and reminds me why I should go and use the track.
Usually, what I do is after I get home is to shower and then lay on a bed for an hour or so to relax before I go out to surf.