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[quote=Anonymous]I'm 41 and have been running since high school and have actually gotten faster over the years.  My average pace in high school was probably in the 10's; my 6-miler on the mall today was 7:44.  In the past, I have run a mile in 6:15 on a track, but I'm usually in the mid-7:00's, partly because I'm usually running lots of miles at a time, dodging pedestrians and bikes, dealing with hills and turns, etc.  Typically my first couple miles are slower warmup miles and then I get into a groove and run consistently paced faster miles.

If you want to focus on speed, I'd pick a distance that is comfortable for you and just start pushing the pace past what is comfortable.  This is easy to do on a treadmill, but if you have a GPS, that works too.  It's easier to focus on speed without other distractions like stoplights and cars, which is why a lot of speed workouts happen on a track or treadmill.

Warning: it can take a lot out of you, especially on a warmer day with lots of pollen. (yay, spring allergies!)  Hydrate well afterwards.  Eat well the night before or you'll hit the wall.

Also, if you're carrying any extra pounds or you're just a naturally bigger person, that's gonna hurt you, speedwise.  I've read estimates that every pound lost can translate to improved speed of 3 seconds per mile.  I'm running well now at nearly 155 lbs (I'm a 5'8" female) but running definitely felt easier when I was at my pre-baby (normal) weight of 140ish.[/quote]

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