sub 20 5k

I have been rnning now for around 2 months, training for 5K and 10K for about a month,

My pb's are 

5K :19 mins (this was with slight asthma)

10K: 41 mins ( with hills) 

my running shoes are like weights old and very low range.

What can i do to improve as i have a race in september.

i have note done any sprints and then walking etc just runnning; does this relly help?

i have been smoking for about 9 years but have pretty much qut now image

any help would be great

Thank you) p.s new nike running shoes on monday there so light its unbelevable!


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