Can anyone suggest a maximizing workout for running/cardio?

Question

I am not sure how to get the best workout from running. I want to lean down.

How long am I suppose to run: distance, time? What speed?
How many times per week.

Not really important but, this would help as well:
What kind of food should I eat before and after the run?

Answer 1

I would suggest you start slow , like start with a couple blocks or a highschool track and then advance.