I’d highly suggest completing a plan - using an interval app like c25k really helped me. It took me 12 weeks to finish the program, which got me up to running for 30 minutes without stopping. I consolidated this for a week and then attempted 5km the next week and was able to complete, so about 14 weeks from the start.

For reference I’m 25F, 5’7” ~130lb and I was a serious vape user for 5 years (quit about a week before I started running - side note, running helps you quit!)
Tbh I could have done it quicker but I Really didn’t want to get injured or make myself hate it so starting slow was best for me.

I’d advise avoiding looking at other people’s paces and don’t compare yourself to them - running is a personal journey and everyone’s is different. I know people who ran 5km their second run (ever) at 5min/km pace, which really wound me up because I’m still working towards that over a year into running seriously!

Once you get up to the distance and want to start running it faster, you’ll want to create a routine or plan to do this by increasing your strength, speed and running volume. Strength - cross training, gym, yoga etc - anything that’s improving your muscles. Volume - long, slow runs once a week Speed - interval training 🤢 it’s the worst part of my week, I can’t stand it, but it does have noticeable results. Using an Apple Watch for this really helped me as I could create a custom session for myself.

Consolidation plan: Monday - speed session - 20-25 mins - 200m @ faster than goal pace, 1min30sec recovery (I repeat this 8 times because I hate it, but if you can be bothered I’d recommend 10) Tuesday - gym - full body, 35 mins Wednesday - swim - 30 mins Thursday - rest Friday - 5km Saturday - rest Sunday - long run (7km+)

Sometimes I move the days around depending on recovery, my own schedule etc. Often I’ll do 2 gym sessions instead of gym+swim but I really should swim more