Should I really staying at a walking pace?

Yes. The most important thing when you start proper endurance training is to improve your aerobic metabolism—i.e. build a base. For most, the initial pace will be very slow and not very stressful. That will change over time.

Or should I be mixing in running?

Only in two instances: if you can run under your aerobic (not anaerobic) threshold; or if you need a few weeks to sharpen for a race.

Also, I see a lot of focus on the HR training but not a lot on lifting. Do people run and lift on same days or alternate?

Search this site for strength training or check out one of our books. Lifting is an important part of any endurance program, so long as it’s done where it counts and without a focus on creating dead weight (i.e. mass.)

There is no magic number or formula. (And anyone who says there is is selling something, clueless, or both.)

When you start structured training, zone 2 training will be very low stress, so you can do almost as much as you like. Fatigue will come from the general volume and will likely never be apparent in any one session. At the right pace, it will likely take several weeks before you notice general, persistent fatigue.

After several thousand hours (if they’re consistently applied) your speed will increase. Once your threshold speeds increase and converge, Zone 2 training will be very stressful. At that point, it’ll be time to switch to an interval format even though the metabolic cost will still be low.

You mentioned several thousand hours at zone 2 I should begin to see my speed increase …

It’s impossible to predict. (And I like to err on the high side to emphasize that it’s a very long process.) The most important thing is consistency. For example, 300 hours per year, year-in-year-out, will have a much more positive impact than a higher volume that is sporadic.

is this similar to other aspects of training where the untrained will have initially quick gains and then it will begin to level off?

Yes, exactly. In the beginning, it’s possible to see double-digit percentage gains in the first year. Professionals would be excited to gain 2-3%.

Long story short, curious if I can expect to be at a jogging pace this year or not.

Hard to say, but the key is to separate gratification from speed. Even if you do start jogging as base training, the vast majority of your training time will always be really easy. It’s best to enjoy it, think of it as meditation, use it for making to-do lists, etc.