Hi Mel

The Shape programme is very good, the other option is www.worldofendurance.com, which has some good training programmes for triathlon and running, so you may be able to combine some running with cycling if you wish. There is also a programme on this site, under 'Programmes', and then on the Shape up programmes, you will see a number.

My advice however, no matter what you choose is to err on the side of caution, particularly in the middle phases. Most people don't start too fast, simply because they are unfit and don't know what to expect so they are cautious. the problem comes after the first few days, when you feel good, think you can increase and get there faster, so to speak, and this is when many people suddenly increase their training distance or speed, and that's what you need to be cautious about - it's an important time, those middle weeks, until you get over the barrier and then can comfortably run maybe 20 minutes a day. Then you can build consistently, but take your time getting there.

Good luck