how to progress


Welcome, I hope you will have a good time improving your game here. If you have the time to read, here are all the tips I can give you:
https://www.chess.com/blog/nklristic/the-beginners-tale-first-steps-to-chess-improvement
You can use it as a general guide for improvement.
As for the allocation of time. Well, I would play at least 1 game every 2 days, at least 30 minutes per side, and analyze them. At first you will most likely do blunder checks etc, but as you study about chess, you will understand more and more and you will be able to analyze the games in more depth.
Do , let's say, 30 minutes per day of tactics training and the rest of the time you should spend studying chess. You can use free youtube content I've mentioned in the article, or read from books (if you are doing that, you should inform yourself which books are beginner friendly). The other option for studying chess is buying a membership here and go through lessons, drills, chess.com videos...