5k isnt very far so ur looking for speed? Hit some hills and trails and run em hard. Makes flat ground a cake walk. Also to build speed stamina and strength run faster longer harder. Im more of a long haul guy myself but the same rules apply. U have to put in the miles , speed , or whatever it is ur looking for to get wat u want out of it.
Build up yourself to be able to run lots of miles (speeds not too important). Speed will come after you can run long distances first. Also throw in some explosion days.
Ouch lol ! Just have fun and run ! The rest will follow in time! If ur a rookie u dont need all that stuff. Finding ur groove is all that matters at this point.
I just started running but I can't even get 1/4mile. HELP!!!!