If you want to run faster, you have to, erm, run faster. Simples? Well, these days I've been running slower and getting faster. Go figure.
I generally run 5/6 days a week and include a swim session mid-week. Friday is my beloved rest day. I do an easy/steady run on Tuesday and Thursday and weekend runs are as they say on the tin: long and slow. Now I reserve my effort for the spped sessions I do on a Monday and Wednesday. Focusing on two days really seems to be working for me. There's a little bit of zip in my happy-plodding pins.
Here are a few examples. Some of you speedsters may snigger, but this is good for me.
MJ's Wednesday session:8 mins (90 sec rec), 4 x mins (60 sec rec) and 8 mins: 7.08, 6.51, 6.51. 6.32, 6.27 and 6.52
Club Monday fartlek: 3mins, 4mins, 5 mins, 3mins, 4 mins, 5 mins: 6.58, 6.39, 6.53, 6.40, 6.57, 7.00
MJ's Wednesday session: 5 x 5mins (75 sec rec) 6.58, 6.47, 6.44, 6.47, 7.01
So basically by running slower, I'm running the fastest I have have ever run. But guess what? In two weeks time, I'll be back to square one. Simples?