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[quote=Anonymous]Your distance and pace are great. You don't HAVE to run faster. But if you want to, I have some easy suggestions.

First of all, if you want to play around with speed, you HAVE to warm up. So, let's say you're planning to do some speed one day. Run your first mile SLOW ... like 10:30 (and I only mean "slow for you").

An easy way to try speed is to do "fartlek." It means "speed play," and it's just random bursts of speed. You can pick a mailbox in the distance, a park bench, etc., and just run there at a fast pace. Then jog. Then give yourself another goal. Repeat, repeat, repeat.

You can also do some track work. Jog for a mile. Then run a quarter mile at a pace that feels hard, but not all-out. Jog for a quarter mile or a little less. Then do another fast lap. Repeat, repeat, repeat.

You can also make your middle mile your fast mile ... that's a fun and easy workout.

One of my favorite things to do is to get on a treadmill and just play with the speed according to my music. It totally keeps my mind engaged.

None of these workouts are necessary, but they're fun. [/quote]

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