How to get better at running?

5k and marathon are going to be different programs.
under 30 for a 5k is good. you need to do interval training.

I usually do a long run once a week and shorter runs the other 2 days.

Bump

Run more, mostly at an easy pace.

Run more - If you are running 3 times a week then progress will be slow. Run 4 times a week. Later, run 5, 6, or 7 days a week. Run twice a day sometimes.

Mostly at an easy pace. Note that this does not say slow pace. Your easy pace might be slow now but if you train correctly the easy pace will get faster. Easy pace is generally between 70 and 80% max heartrate. If you are tired you can run slower than that and still make progress but progress will be slower.

Running is built on aerobic capacity which is built by running a lot and running long often, mostly at an easy pace.

Read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

get off the road, buy some trail shoes, and hit some hilly trails

you'll be amazed at what will happen to your times.

I went from 10 minute miles to 7:30 miles when I ran trails for a couple of months.

The only way to get faster is to run faster. Speed work. There is no other way.

That said, you're already plenty speedy. I understand wanting to be speedier, but you should recognize that you are speedy.

advice from hal higdon on facebook:

TIP OF THE DAY: There are three ways to improve as a runner: 1) run more miles; 2) run what miles you run faster; or 3) continue to run the same number of miles at the same pace, assuming consistency will allow you some improvement. It will, but the other two routes maybe offer a more effective way to achieve your performance goals. Be aware, however, that when you run farther and also run faster, you may increase your risk of injury.

Hills and Hal Higdon.

As Runner's World usually puts it "bottom line is, hills make you faster". You need to get a structured training plan; I usually use the Hal Higdon intermediate plan. Go to McMillan running calculator and input your current pace (NOTE: use your current pace and not your desired pace) and try to run different training sessions using the speeds you will get from the calculator. You will need to do speed workouts, tempo runs, hill repeats along with recovery jogs and your usual long run. The plans usually have you switch things up week after week so that you are not overdoing it each week. As you approach closer to race day (assuming that you already have a half in mind that you are going to sign up for) I would strongly encourage you to practice race goal pace on the second half of your long runs. You will also need to put in more days of training as 3 days a week just won't cut it. Good luck and happy training

I've done nine half-marathons and several 10ks and 5ks. My advice to you would be to set one goal at a time. Decide what distance first, and then set a time goal. Since you want to work up to half marathons, I suggest you set a 5k goal for, say, June 15. Then a 10k goal for the end of July. Benefit of this is that it works up to the distance you want to do, and since it's summer, you'll be training for shorter distances when it's hotter out.

Move into half marathon training around August.

Google Hal Higdon. He has a TON of training plans and they are free. Active.com has a number of plans you can buy. I've used both of these options with success.

Generally speaking, interval training makes you faster. The long, slow run gives you endurance. Both kinds of training are important regardless of the distance you're training for because you have train both kinds of muscle fibers. You could also consider a weight training program that focuses on lower body and work your core too. By engaging your body in weight training, you are training every part of your body to support your runs and you'll heal quicker from runs, reduce risk of injury, and your body will move more efficiently, therefore going faster - which is your goal.

Nutrition is important - don't be afraid of carbs, and eat breakfast before you run. Everyone is different so find what works for you. Have protein after a run to heal faster.

Good luck!

Run more, mostly at an easy pace.

Run more - If you are running 3 times a week then progress will be slow. Run 4 times a week. Later, run 5, 6, or 7 days a week. Run twice a day sometimes.

Mostly at an easy pace. Note that this does not say slow pace. Your easy pace might be slow now but if you train correctly the easy pace will get faster. Easy pace is generally between 70 and 80% max heartrate. If you are tired you can run slower than that and still make progress but progress will be slower.

Running is built on aerobic capacity which is built by running a lot and running long often, mostly at an easy pace.

Read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

Scott is a genius! And great MFP friend.

I am only a little faster than you are. I can for sure tell you that the longer runs increased my speed for the shorter runs. I did the half in 2:15. I also noticed the my push level dropped for the shorter runs even though they were faster. So, to get that back, I have started doing mixed speed runs and that seems to help. I give all I have for 2 miles, then do an easy 2, and then push it hard for a mile. The other day I did 2 miles in 15 minutes which was a record for me.

This past Sunday I had a PR 10K from the 2 mile push, the mile easy, and another 2 mile push. When I was at the finish, I had nothing left. More details on my progress here.
https://www.myfitnesspal.com/blog/dsjohndrow/view/finishing-is-winning-525584

You can do it!

Youre 54 years old and ran 2 miles in 15 minutes! Youre exceptional. Congrats.

Definitely agree with checking out Hal Higdon's training plans. I've used them for many years. You'll find that the advanced plans will include interval training, pace runs, and tempo runs. I've found all of these helpful for increasing my speed. Another thing that helped was entering more races. Running a 5K every month improved my times immensely.

Good luck!