Complete running newbie here, so apologies in advance if I come across as deluded/stupid. Please bear with me, intentions are pretty genuine. A little bit about myself:
I am a 29 year old guy. As a kid/teenager, I was heavily into sports - football (soccer) and basketball. Nothing spectacular, but always a starter for my college/school teams. I always had good stamina and speed. Once again, nothing extraordinary but my strength used to be these physical traits rather than skill in the sport. However, I haven't played anything for 6-7 years now. Basically, once I got out of college.
I also started smoking when I was 18. At peak abuse, I might have been smoking 8-10 cigs a day (for about 2 years). These days, about 3-4 a day. Physically, I am a bit too lean - 5'11'' and 65 kg. But as you might have guessed, my stamina is shot to bits. I have decided to reclaim it.
I was looking for some help in terms of what kind of realistic target should I set for myself. I am not too high on distance, would rather opt for speed.
So to be even more specific in my query, what should be my time target for let's say 1 km and 1 mile for instance ? Something which I can hope to achieve with sincere efforts from now on (given the past abuse I have put my body through)
Please let me know if any further details/info would help in forming a more accurate idea.