RE: 5 Mile run
I'm not sure what the conversion of mile to kilometres is, but that sounds like a decent time. However, try and bring in progressive overload into your program. Which means, decrease your time to run the 5 mile or increase the distance. Also, you may want to try interval and/or fartlek training, which will enhance both your cardiovascular system and lactic acid resistance. For example, try running one mile quickly and then slow to a jog, run a mile then a jog (fartlek training). Interval training consists of running a distance then having a break and then running again, usually a bit quicker e.g. try to run 500 m in a quick time, then have a break for a minute. Now complete the same distance but get quicker by 5 seconds. And so forth until you have done 10-15 repititions decreasing the time by 5 sec at a time.