Running help needed... (looking in the direction of Gilly and Firstborn)

[cleanbluesky]

Okay. Have been working on my long distance as discussed previous with relative sucess - I can now run 5.5-6.5 miles every other day without seriously caning my legs. To do this I have had to slow down a bit, but obviously once I have reached a point where I am satisfied with my distance I will be okay...

The trouble is that distance is ALL i have been doing. And a few days ago I did a 1.5 mile run and found that it took under 10 minutes which is about 6:35 per mile whereas a few months ago I was running 3.5 miles and getting just under 6 minutes per mile. It seems I have paid a price for neglecting speed training...

So can anyone reccommend a routine that would remedy this while allowing me to keep long-distance training...

 

[cleanbluesky]

I am aiming for 10 miles. This will be my regular, every-other day rate...

The reason that I have taken a bit of time to reply is that I have been trying out some running.

I am thinking to work some interval training into my workout. I think I am having problems working it into my climbing - which can take a toll on the legs...

 

[cleanbluesky]

Just been for a 6.5m run.

I am wondering whether I am using the wrong posture - I always run upright, maybe I shoud look down.

I think I will do a 3.5m run on Wednesday and perhaps a 1-1.5m run on Friday.