I've always just believed you need to complete 3 runs in a week, allowing for a rest day between each run. I tend to run Tues/Thurs/Sat myself, but really it's whatever works for you.
As for pace, again that's up to you. You'll get faster as you go on, I would advise you to run comfortably, once you're running for 30 minutes at a time, then you can work towards speed.