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Find out your most comfortable speed and build upon that. Get out of your comfort zone and run at a faster pace but don't stop until you are at some checkpoint or mark. Personally I like running laps around a track, first of all it isn't an incline or decline of any kind and you can easily track your times by the lines. Whenever I run a lap I try to beat the previous lap by 10 seconds. You mentioned that you did a physical labour job, so don't be afraid to sweat, just remember to stay hydrated.
NOTE: If you have a heart condition please render the above advice as useless because I do not know anything pertaining to that and it may cause you bodily harm.
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