Message posted by: Charlie W.

Quick question . .

I need to work on my running ability/speed. My current base is about a 9:30-10 minute mile (just ran a 9:37 mile at my Sprint this weekend).

I have another race in a month, and would really like to take a few steps that would help me pick up my pace.

What’s the best way to work on this while remaining within a training program (I currently use the free ontri programs)? Should I be doing intervals? If so, should they be run/walk intervals or run/jog? I’m not sure I can finish a 40 minute run/jog interval run with my last group of runs being productive.

Is this something that I can even improve in a month?

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