hello, this is my five cents>
you said, will run from vmware? right, so do not worry about anything, any distro will, do. However, sit back and analyse if you will be dealing with the installation before the hands on experience, if that is so then choose all but liveCD; With a live cd is get, burn, run and pray. Yes, is an OS, but all hardware are different.
LiveCD: Easy to peek and easy to see what basically *nix similar OS can offer nowadays. Minimum 256 ram, no hardDisk needed, and can run on CD or Usb media. A couple mention slow respond. well if you really have that much ram, son liveCD will Copy enterily to the ram and flash your eyes
. ie,
Slax: your pocket operating system. For most part, almost every major player has its own, or derivated LiveCD, just go to one os those distro listing places and read the description : distro based is 'ChuChuChuaLINUX'.
Real Distro: First, make a Virtual Harddrive, vmware comes to mind. remember is for learning, not need to sofocate. Read the installation proccess from the want flavor that got your attention, and the rest is very similar to what you expected, except for...... tatatata! the upgrading and installation proccess. This is different, but thank god, most distro are moving to UI. this is catch, in old fashion they will us " ./ " to install, albeit, compile from now on, compilation can take seconds or pretty much as long as office 2000 on win me. so there is rpm, is not a car thing is redhatPacketManager or some crap similar. is a almost instalable packet, ready for redhat and suchssss, and not quite for others; there is now a trend to upgrade from UI with packets grabbers, Yes, that is exactly what that is. Is a program that shows you what is new for the os, update, upgrade, and they offer the list you click and choose and get it installed PAINLESS, they may call it different names, but in the end, it is that, a packet grabber. windows talking, would be like Add and remove program with direct acces to cnet software center, oh, yes, some even put ratings, jajaja.
ok, well that is the easy part. well, the real question would be, in what part of IT are you, FrontDesk, Repair, Network, Administration, or Engeneering. That is the best way to get your distro, look for the key words, forget about kiddy things, those five really defying you as IT:
frontdesk: Ubuntu
Repair:Knoppix
Network: Damn Small linux
Adminitration: Suse, Rh, Slackware
Engeneering: RH with Directory Server/service
Those are just suggestion, but it really is to make you think as IT, remember is a jungle out there, and welcome to the free OS, not easy, world.
good luck, please write back soon with answers and questions.