Re: Need some advice
Do interval work.
Best 'advice' I've seen regarding intervals is making them about 1/4 of the distance you want to run. So for a mile 400m repeats are good. For 3mi/5km 1200m repeats are fairly good. Run them each as fast as you can with jog/walk/total rest intervals if you want (start off with maybe 3-5 mins or so). You can make them harder by either increasing the distance if you want to make your running for longer or decrease the rest between intervals.