How do I improve my speed (Read 1356 times)

I thought I had a good base?

You do, for now. Head for the hills Eddy. You will be amazed at the difference by throwing in a couple of mid distance (10k or so) hill runs per week. If you can find a road with rolling hills with the up portion of around 400 meters or so, hit the hill with your "LT" pace and carry it just over the top and back it off a bit on the downhills. Six weeks later you will probably see a difference. You can certainly extend your base as a springboard to do more hill work. tempo runs and intervals which will improve your times as well. Keep up the good work!