Forums >Running 101>Increase speed
I can only run about 3-4 days a week and I don't have alot of time to run before it gets dark. I live on an island and I work a little over an hour a way. I have been doing some speedwork. I have dropped my mile time from 10:00 to 8:45-9:00 depending on the day. I have only been running for 1.5 years for those of you who were wondering.
For me, I used the Furman's First training plans. They worked great! I've gotten much faster. The plans have you run three days: 1 - Intervals, 2 - Tempo, and 3 - long run. It might be something to check out. At least, it will give you some great workout ideas. http://www.furman.edu/first/fmtp.htm
PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.
10 miles (unofficial) 1:16:44.
Ok guys. My running log is no longer private. Not sure where to do hill except at the gym. ( I live on a island in SW Florida). Everything is flat around me even the bridge to get on and off is flat.
Yeah, you need to run more. More often, more consistently, more miles.