Do you have any advice for improving speed? I have really progressed in my endurance levels (up to 8 miles currently), but I can’t seem to get my pace down from 9 min/mile.

I’m simultaneously flattered that you think I’m qualified to give this advice and embarrassed to admit that I don’t think I am! If you’re running 8 miles at a 9:00 pace, you’re wayyy faster than me right now… but you asked, so I’ll give it a shot.

I ran my fastest race at an 8:32 pace (to achieve my 5K PR of 26:25 – recap), and I still can’t believe I ran 3.1 miles that fast. I had a tough time getting below a 9-minute mile before that. I got there by following a Hal Higdon 5K training plan that included tempo runs and speed intervals, and I think the speed intervals worked wonders.

I did them on the treadmill so I could easily keep track of my pace. I would do an easy 0.5 mile warmup run, then run “fast” for 0.25 miles, recover at an easy pace for 0.25 miles, and go back and forth for however many intervals the training plan called for. (The distances on a track would be an 800m warmup, then 400m fast/400m easy.)

“Fast” was whatever felt a little uncomfortable to me. I’d go a little faster during each interval and try to do my last one at a speed at which I thought I might throw up (rock ‘n’ roll!). As the weeks went on, I noticed that my “easy warmup” pace had gotten faster, as did my “fast” interval paces. I became fitter and faster without really noticing it. I think I started here:

Easy pace: 10:30
Fast pace: 9:00
Vomit pace: 8:30

And ended up around here:

Easy pace: 10:00
Fast pace: 8:30
Vomit pace: 8:00

(I have no idea where I am right now. I’m doing speedwork at the track tomorrow, so I will dutifully find my vomit pace and report it afterward.)

I also think rest days and easy runs are important. Don’t try to run fast every day or your body will be worn out and only want to go more slowly. I find that I run fastest after taking two complete days off from running. My body gets antsy and just wants to go, go, go after that! But listen to your own body and all that; everyone’s different.

For some great advice from someone who is actually fast, check out this post about improving speed by roadto26pointtwo. She just killed her FIRST MARATHON in 3:44 after losing 80 pounds. So, yeah. You can direct further questions to her : )