Last year I ran a marathon with a few workmates, going from nothing to 26 miles in about three months following Shade's training plan. It wasn't quick, it wasn't comfortable, but we did it; I vowed to never run again.
I've since reconsidered and have been running 5k once a week - every other day now that the gyms are closed. I just cannot get my time down! I'm always gasping for breath and unable to keep up a fast pace for a meaningful period. I smoked 20 a day for 20 years, so my lungs probably aren't in the best state, but I can't do much about that now.
Originally I ran 5k on the flat, but I've recently changed my route to include a 1.5k fairly steep hill. While I can feel more of an ache in my legs, it hasn't had much impact when I've retested on the flat.
My PR is 24:50 and that was giving it absolutely everything, it normally takes around 25/26 minutes.
What is my best route for improving overall speed over the shorter distances, is it alternating sprinting with light jogging?