I am a beginner looking for advice on how to practice for a 5k run.
For some background, I finished my last 5k in 35 minutes because I ran out of breath easily. I played basketball (for fun) and work out 2x a week, but since that 5k I realized how bad my stamina is. My goal is to be able to run a 5k within 20-25 minutes for starter. I have been jogging once a week: 2.5k jogging, then having a short rest, then doing another 2.5k jogging. This routine has been continued for about 3 months, but I do not feel my stamina or endurance improved a little bit - even my heel and ankle ached a bit during each practice. Do I need to run more often, like 2-3x a week? I assume the pain will go away once I do practice more often?
If anyone has a training plan that works for him/her, please kindly share it here. Also, when would be appropriate to expect an improvement? Thanks in advance!