Runnersworld is good for training plans.
-Running with/without music are 2 very different things- introspective/outrospective experiences. I prefer no music by the way, and meditating on whatever has been happening etc.
-Start slowly, don’t build up your distance or your speed too drastically.
-If you have to take time off due to injury or illness, start slowly or you WILL have to take MORE time off.