Hi, has anyobody any tips on improving running speed. I currently run 5 mile and 10k races averaging about 7 mins per mile and would like eventually to get down to 6.5 mins per mile. I run about 25 miles per week with 1 of my runs being up to 8 mile at a steady pace. The rest of the distance is made up from smaller runs and i try and vary the pace.
Thanks alot for replies i've looked up a bit of info. on interval training and fartlek. I've decided to put in 5 x 400m sprints twice a week with a 5 min warm up and 5 min warm down. Do you think this will help and if so do you think i will improve much in 8 weeks which is when i have a really important race.