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Need Improving Speed Advice


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I am on week 8 and am jogging about a 12 minute mile. I would like to increase my speed as my next goal. Would it be better to continue jogging about 30 minutes at a slightly faster pace, or should I restart the program and begin my shorter interval runs at a faster pace? Or is there a better way?

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More experience runners have suggested that you should move in two directions (simultaneously) - one is increasing distance

and second is interval speed training.

My goal is 3.2mi with 6.5mph and 3% incline (treadmill). I've restarted my program and got to the week 4.

Then I realize that this was to ambitious for me  :).

 

Now I am "rocking the boat" -  I do distance (4mi) or speeding weeks. It is actually fun to think up new exercises every week and stick with them.

I got myself to the 3.2mi, 6.1mph or 2mi with 6.5mph. (See my posts in "Accountability 2016")

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