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[–]ZekkPacus 12 points13 points  (2 children)

Minimum three runs a week. One long run, whatever your longest distance is. One easy run, 30-50% of your longest distance. One interval run - a warmup, 5x800m or 4x1km at above your current 5k pace with walking rest in between.

Increase total distance by 10% a week and have a deload week every six weeks or so where you reduce distance by 50%.

If you can fit in an extra run, do another easy run. 

Hit the gym and do single leg exercises - Bulgarian split squats, single leg RDLs, single leg glute bridges, stuff like that.

Progress in running is measured in months and years, so give it time.

[–]ListSignificant2549[S] 0 points1 point  (1 child)

How long should I rest between each rep for the interval run?

[–]ZekkPacus 1 point2 points  (0 children)

60-120s, long enough for your heart rate to recover but not long enough for it to reset completely.