<human>: Can you condense the text into three sentences or less?

So I have been running to get in better shape and my focus has been mainly in distance/speed. My "program", I use the term loosely, has been run 2 miles and try to get faster. However, I came onto here and from what I've learned this is not how you train at all. The problem is I can run 2 miles in ~18 mins without stopping (used to be better but I stopped for a few months), but I'm also a little out of breath at the end of it and all these programs talk about taking breaks after certain lengths of time.

I'm wondering if you guys can figure out where I should start on this program based on my current abilities, because I know I'm better than the first week and I don't want to waste any time. 

My goal is a fast 5k. I'd love to be able to run a 10k "comfortably", but I feel like that's a little out of my league
<bot>: Going for speed I can run 2 miles in ~18 mins. For training however I have no idea what pace I should start at