Mark a 5k (3.1 miles) route. Use a GPS if you have it, runningahead.com or drive it off in your car. Run it today or tomorrow and time it. Log your time and register for a 5k within the next 2 weeks, 3 at the latest. Every other day between now and then, run for the amount of time it took you to do the 5k you do today or tomorrow. Don’t worry about distance, just run for that amount of time. On the days you run, follow each run with 100 pushups (any way you can do them – knees – off stairs, whatever), 100 crunches and 100 squats. They don’t have to be done all at once, but make sure you finish 100 of one before you start the other exercise. Everything listed here is quite contrary to what you’ll read in popular running magazines. Do it and see what happens. I can almost guarantee that you improve your time but an impressive amount.