I have a fitness test coming up in spring, and I'd like to crack the highest rank. This involves running 1.5 miles at a 10mph pace. After practicing the last month, I can currently only do this at about 7mph... (never was so great at running).

For people who run a lot--that is, race and compete or at least try to run at this kind of pace--what's the best way to approach the speed issue?

I've been alternating days combining longer recovery runs at slower than "race pace" (6 or 6.5 mph) for 30-50 minutes, and running MAX intervals for 30 secs on/1 off at 10mph (that's about all I can manage at the moment) and VO2Max intervals at 7-7.5 mph for 3 mins on, 1 off.

But I'm wondering if there is a more efficient way to get more gains at the high end. Should I just keep running at 10mph for as long as I can and use that as intervals while building a longer aerobic base?

Any experienced advice is appreciated.

:moon:I have a fitness test coming up in spring, and I'd like to crack the highest rank. This involves running 1.5 miles at a 10mph pace. After practicing the last month, I can currently only do this at about 7mph... (never was so great at running).

For people who run a lot--that is, race and compete or at least try to run at this kind of pace--what's the best way to approach the speed issue?

I've been alternating days combining longer recovery runs at slower than "race pace" (6 or 6.5 mph) for 30-50 minutes, and running MAX intervals for 30 secs on/1 off at 10mph (that's about all I can manage at the moment) and VO2Max intervals at 7-7.5 mph for 3 mins on, 1 off.

But I'm wondering if there is a more efficient way to get more gains at the high end. Should I just keep running at 10mph for as long as I can and use that as intervals while building a longer aerobic base?

Any experienced advice is appreciated.

How much are you currently running? My first thought would be run more.

Well, I've had a cold the last couple of weeks, but I have been running 6 of 7 days. I don't think volume is the problem.