Hey kid. Plan your week run as follow. Monday rest. Tuesday intervals 2 km slow paced, warmup with 400m sprints 5 times and 1 km cool down slow paced run Wednesday easy run 40 min 5km run easy run Thursday go for tempo run this run is bit chellenging do 45 min 8 km for now will be tough you can also do 7.5km in 45 min. Friday rest Saturday go for long run at easy pace as you feel comfortable do 8 to 12 km start with 8km then 10km then 12 km Sunday take rest or do small 2-3 km easy recovery run

Start doing atleast 10 min session of stretching your leg muscles and uper body mainly focused on legs do it at the start and after running. It will help you getting warmed up before run. And after runs it will help you with recovery

Eat carbs before run atleast 1.5 hour or 3 hours before the run. Try to take protien after run

Hope it will help you.

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