How Can I Improve My Endurance and Speed in Running?

Hi everyone,

I’ve been working on my running lately and have hit a few bumps along the way. I can comfortably run 5 kilometers, but I struggle to maintain my pace towards the end. I’d love to hear your tips on:

What strategies or workouts have worked for you to increase your running endurance? I’ve tried interval training but find it hard to keep up. What methods do you use to get faster? After pushing harder in my runs, my knees have started to feel sore. How do you handle recovery and prevent injuries?

Thanks in advance for any advice!