How to increase pace?

hnordtvedt

So I finished C25K right about a month ago. Since then, I've been running 3 days per week, 3.2-3.5 miles per run, and I can't seem to break my pace, which is consistently 11:30 minute miles. I'm not pushing myself too hard as I'm comfortable at this pace (and my first race isn't until October). I'm working on upping my mileage each run, to build up my endurance. But I'd also like to up my pace a bit. I just think 11:30 is sooooo sllooowwww, especially for someone who did the full 9 week C25K program. Any pointers? I've struggled with my breathing patterns ever since I started running, but I'm really comfortable at my current pace. Seems like whenever I really push it and get closer to 10:30-11:00 minute miles, I have to slow down to a walk at some point to get my breathing back on track. I'd rather run those 3.2-3.5 miles than have to take walking breaks. HELP!!!!!

fjrandol

there was a great thread about this just recently: http://www.myfitnesspal.com/topics/show/631356-slow-runners-unite-how-to-increase-speed?hl=speed hope it helps!

bozmo

Intervals increase pace. Here's the newest ones:
http://peakperformance.runnersworld.com/2012/05/new-workout-the-30-20-10-produces-impressive-results/

hnordtvedt

Great! Thanks so much!