which is a better running work out

this is just for general use for getting myself started. i've done a 3 mile run on my first try with few stops and the next day i ran the full 3 mines. it was on a day i haven't ran for months lol but then i stopped again because i moved and stuff. now i want to get back to running on a daily basis and hopefully lose some body fat or some sort.

i googled two work outs which were used to run a 5k

This is a 5 week running plan
Week -- Weekday 1, Weekday 2, Weekday 3

1 -- 1.5 miles, 1.5 miles, 2 miles

2 -- 2 miles, 2 miles, 2.5 miles

3 -- 2 miles, 2.5 miles, 3 miles

4 -- 2.5 miles, 2.5 miles, 3 miles

5 -- 2.5 miles, 2 miles, Race 3.1 miles!

or
2 month running plan

Week 1:
Day 1: 5/1 x 5 (5 minutes run, 1 minute walk x 5, for a total of 30 minutes)
Day 2: Rest
Day 3: 5/1 x 5
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: 6/1 x 5
Day 7: Rest or 30 min walk

Week 2:
Day 1: 7/1 x 4
Day 2: Rest
Day 3: 7/1 x 4
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: 8/1 x 4
Day 7: Rest or 30 min walk

Week 3:
Day 1: 9/1 x 3
Day 2: Rest
Day 3: 10/1 x 3
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 11/1 x 3
Day 7: Rest or 30 min walk

Week 4:
Day 1: 12/1 x 3
Day 2: Rest
Day 3: 14/1 x 2
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 15/1 x 2
Day 7: Rest or 30 min walk

Week 5:
Day 1: 16/1 + 12 min run
Day 2: Rest
Day 3: 18/1 + 10 min run
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 20/1 + 10 min run
Day 7: 30 min cross-training

Week 6:
Day 1: 23/1 + 5 min run
Day 2: Rest
Day 3: 24/1 + 5 min run
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 25/1 + 5 min run
Day 7: 30 min cross-training

Week 7:
Day 1: Run 26 minutes
Day 2: Rest
Day 3: Run 28 minutes
Day 4: 45 min cross-training
Day 5: Rest
Day 6: Run 30 minutes
Day 7: 30 min cross-training

Week 8:
Your first 5K is this week! Try to take it a little easier this week, so that you're well-rested for your 5K. Good luck!
Day 1: Run 25 min
Day 2: 30 min cross-training
Day 3: Run 20 min

 

The first workout plan is a traditional one used by long distance runners to train for an upcoming race. It's for runners who want to get into shape or plan on running half a marathon. The second one is called high intensity interval training (HIIT) and is more of a fat loss routine. However they've also included cross training so you'll be building muscle as well. It's for people who want to get into shape, lose an extra bit of fat on the side and gain muscle along the way. Both routines are good, but I'd recommend the second one, simple because it includes circuit training which is very important.

 

well, I am trying to get in shape and lose some body fat.

looking for a lean body ( not aiming for 6-8 pack abs _