Only reason to run is if something is chasing you...

In high-school I had around a 6 min mile and 2 miles in 16.

Ten years ago or longer early 30s I started working out and got a 2.2 mile on gravel and hills to about 18min 30sec and would not be winded after walking about 150 feet.

Today ha ha not going to happen with out a lot of work. But it needs to happen.
:

I broke my pelvis in 2016. Before that I ran 5k to 1/2 marathons. Half I would run typically in the 8-9 min mile group. Now, post covid, I'm 32-35 minutes for a 5k. Haven't ran longer too much pain. I miss the longer runs. 65yo.

Had to run an 8 min mile to graduate from basic training. I cheated and trimmed 1 lap off so's I would make it. LOL, Hope they don't recall me to do it over.

or you're chasing something

but if something is chasing you , it's a good idea not to be the slowest in the pack.

You measure my mile time with a calendar.

Im pretty confident in a sub 10 minute mile. Slower than sub 9 minutes though. Always been a sprinter, fat and old now

9-10min mile

I ran for 25 years. Started in my mid 30s. Don’t run any longer. Hated sprinting and 5Ks. Best time was 21:30. Ran a whole lot of 10K and half marathons. Also a handful of marathons. My favorite run was always the Sunday morning 10-12 miler. My advice is to start easy. Let your body adjust. Don’t run as fast as ya can every time ya run.

I'm too old to run and too old to fight, but if someone ever tries me, I can still shoot.
I'm good out to a half mile if I have time to sort out the dope.
I can generally get that squared before someone can run a half mile.
They'll just die tired.

When in college playing BB and on Track & Field team I could run 6:30 miles. Now at age 57 with a partially torn meniscus (too frugal and not enough pain to address) I’m at 10:30-11 minute miles. Three times a week jog / walk around the block which is about 3.5 miles

Dave

6.5 hours soaking wet with the wind at my back,

Moosetrot

Few hours.......jk

Hobbie gave good advice. Most well researched metabolic Dr's now recommend short bursts to elevate heart rate to near max for the best benefit.

Keep a short recovery walk pace in between sprints.

When I was running in my 30's, I would run 4 miles a day, 6 days a week. averaged 8 minute miles. 7:30 when I ran local 5k's. I'd find a nice pair of shorts and try to keep up, LOL.

Now I lift weights.

I resemble that I just can move forward fast enough to keep from tipping over sideways

7 min 18 second's the fastest I've done it

I never tried running a mile to see my time. But I ran a 5k for fun and my time was 18 mins 16 seconds.