Originally Posted by
highrpm
I've been working on getting my running speeds up too this year. Two suggestions:
Replace one of your 30 minute sessions with a longer run, at least once per week. A long run meaning around 1.5 hours.
On the intervals, push yourself on max speed every time. Try to get the max speed up.
Pick up a copy of the Hansons Half-Marathon Method. It's pretty good at describing ways to get your speed up.
Hmm, I had been ramping up the intervals and then bringing them back down, but I can mix it up.
I was doing longer runs when I was running outside, and I actually have been doing one slightly longer run a week, but 1.5 hours would mean leaving for work that much earlier. IDK...